# django_session

session_key: i44gssvwm3wanfy5icw7fcd2qh6odw25
expire_date: 2023-06-25 22:05:37.991085
session_data:
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session_key: 96fwt2lxgt6esl1zip67uh8wpr4tpe63
expire_date: 2023-07-28 19:41:03.861599
session_data:
  .eJxVjDEOwjAMRe-SGUUOTRrDyM4ZIsc2pIASqWknxN1RpQ6w_vfef5tE61LS2nVOk5izcebwu2Xip9YNyIPqvVludZmnbDfF7rTbaxN9XXb376BQL1utCMgAUTBoJlXQ6G9HFo_5pJFUxI0-5Dj46IBZYGDvITOGkSOg-XwBBgs4XQ:1qKOf1:nGrFeSyDXjQLPGXltw0ulXYnah4761HCRVHnuyfX7lM


# exercise_exercise

created_at: 2023-06-11 22:50:18.797507
updated_at: 2023-06-11 22:50:18.797524
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: 2023-06-11 22:50:18.798460
updated_at: 2023-06-11 22:50:18.798483
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: 2023-06-11 22:50:18.799558
updated_at: 2023-06-11 22:50:18.799568
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: 2023-06-11 22:50:18.800047
updated_at: 2023-06-11 22:50:18.800056
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: 2023-06-11 22:50:18.800523
updated_at: 2023-06-11 22:50:18.800532
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: 2023-06-11 22:50:18.801105
updated_at: 2023-06-11 22:50:18.801116
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: 2023-06-11 22:50:18.801631
updated_at: 2023-06-11 22:50:18.801641
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: 2023-06-11 22:50:18.802636
updated_at: 2023-06-11 22:50:18.802646
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: 2023-06-11 22:50:18.803194
updated_at: 2023-06-11 22:50:18.803203
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: 2023-06-11 22:50:18.804037
updated_at: 2023-06-11 22:50:18.804045
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: 2023-06-11 22:50:18.805528
updated_at: 2023-06-11 22:50:18.805536
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: 2023-06-11 22:50:18.806019
updated_at: 2023-06-11 22:50:18.806027
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: 2023-06-11 22:50:18.806452
updated_at: 2023-06-11 22:50:18.806460
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: 2023-06-11 22:50:18.806899
updated_at: 2023-06-11 22:50:18.806906
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: 2023-06-11 22:50:18.807731
updated_at: 2023-06-11 22:50:18.807739
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: 2023-06-11 22:50:18.808932
updated_at: 2023-06-11 22:50:18.808939
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: 2023-06-11 22:50:18.809420
updated_at: 2023-06-11 22:50:18.809428
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: 2023-06-11 22:50:18.810264
updated_at: 2023-06-11 22:50:18.810271
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: 2023-06-11 22:50:18.810655
updated_at: 2023-06-11 22:50:18.810662
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: 2023-06-11 22:50:18.812066
updated_at: 2023-06-11 22:50:18.812075
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: 2023-06-11 22:50:18.813591
updated_at: 2023-06-11 22:50:18.813600
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: 2023-06-11 22:50:18.815133
updated_at: 2023-06-11 22:50:18.815142
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: 2023-06-11 22:50:18.819596
updated_at: 2023-06-11 22:50:18.819610
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: 2023-06-11 22:50:18.821287
updated_at: 2023-06-11 22:50:18.821297
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: 2023-06-11 22:50:18.821847
updated_at: 2023-06-11 22:50:18.821856
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: 2023-06-11 22:50:18.822379
updated_at: 2023-06-11 22:50:18.822388
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: 2023-06-11 22:50:18.822943
updated_at: 2023-06-11 22:50:18.822953
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: 2023-06-11 22:50:18.825656
updated_at: 2023-06-11 22:50:18.825666
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: 2023-06-11 22:50:18.826420
updated_at: 2023-06-11 22:50:18.826432
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: 2023-06-11 22:50:18.828151
updated_at: 2023-06-11 22:50:18.828161
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: 2023-06-11 22:50:18.829696
updated_at: 2023-06-11 22:50:18.829706
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: 2023-06-11 22:50:18.830212
updated_at: 2023-06-11 22:50:18.830221
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: 2023-06-11 22:50:18.830781
updated_at: 2023-06-11 22:50:18.830791
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: 2023-06-11 22:50:18.833427
updated_at: 2023-06-11 22:50:18.833436
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: 2023-06-11 22:50:18.833964
updated_at: 2023-06-11 22:50:18.833974
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: 2023-06-11 22:50:18.835053
updated_at: 2023-06-11 22:50:18.835063
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: 2023-06-11 22:50:18.835651
updated_at: 2023-06-11 22:50:18.835662
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: 2023-06-11 22:50:18.836251
updated_at: 2023-06-11 22:50:18.836265
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: 2023-06-11 22:50:18.837792
updated_at: 2023-06-11 22:50:18.837802
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: 2023-06-11 22:50:18.838360
updated_at: 2023-06-11 22:50:18.838370
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: 2023-06-11 22:50:18.838907
updated_at: 2023-06-11 22:50:18.838917
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: 2023-06-11 22:50:18.840897
updated_at: 2023-06-11 22:50:18.840906
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: 2023-06-11 22:50:18.841409
updated_at: 2023-06-11 22:50:18.841418
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: 2023-06-11 22:50:18.842450
updated_at: 2023-06-11 22:50:18.842459
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: 2023-06-11 22:50:18.843967
updated_at: 2023-06-11 22:50:18.843976
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: 2023-06-11 22:50:18.844521
updated_at: 2023-06-11 22:50:18.844531
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: 2023-06-11 22:50:18.845531
updated_at: 2023-06-11 22:50:18.845540
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: 2023-06-11 22:50:18.846045
updated_at: 2023-06-11 22:50:18.846054
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: 2023-06-11 22:50:18.846578
updated_at: 2023-06-11 22:50:18.846588
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: 2023-06-11 22:50:18.847515
updated_at: 2023-06-11 22:50:18.847524
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: 2023-06-11 22:50:18.847988
updated_at: 2023-06-11 22:50:18.847996
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: 2023-06-11 22:50:18.848444
updated_at: 2023-06-11 22:50:18.848453
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: 2023-06-11 22:50:18.848902
updated_at: 2023-06-11 22:50:18.848910
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: 2023-06-11 22:50:18.849476
updated_at: 2023-06-11 22:50:18.849485
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: 2023-06-11 22:50:18.850020
updated_at: 2023-06-11 22:50:18.850029
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: 2023-06-11 22:50:18.851949
updated_at: 2023-06-11 22:50:18.851958
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: 2023-06-11 22:50:18.852409
updated_at: 2023-06-11 22:50:18.852418
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: 2023-06-11 22:50:18.852932
updated_at: 2023-06-11 22:50:18.852941
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: 2023-06-11 22:50:18.853503
updated_at: 2023-06-11 22:50:18.853511
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: 2023-06-11 22:50:18.854916
updated_at: 2023-06-11 22:50:18.854923
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: 2023-06-11 22:50:18.855335
updated_at: 2023-06-11 22:50:18.855343
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: 2023-06-11 22:50:18.856205
updated_at: 2023-06-11 22:50:18.856212
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: 2023-06-11 22:50:18.856644
updated_at: 2023-06-11 22:50:18.856652
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: 2023-06-11 22:50:18.857122
updated_at: 2023-06-11 22:50:18.857129
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: 2023-06-11 22:50:18.857570
updated_at: 2023-06-11 22:50:18.857578
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: 2023-06-11 22:50:18.859395
updated_at: 2023-06-11 22:50:18.859403
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: 2023-06-11 22:50:18.860231
updated_at: 2023-06-11 22:50:18.860239
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: 2023-06-11 22:50:18.861139
updated_at: 2023-06-11 22:50:18.861147
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: 2023-06-11 22:50:18.861560
updated_at: 2023-06-11 22:50:18.861568
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: 2023-06-11 22:50:18.861999
updated_at: 2023-06-11 22:50:18.862007
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: 2023-06-11 22:50:18.863790
updated_at: 2023-06-11 22:50:18.863797
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: 2023-06-11 22:50:18.864223
updated_at: 2023-06-11 22:50:18.864230
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: 2023-06-11 22:50:18.864641
updated_at: 2023-06-11 22:50:18.864648
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: 2023-06-11 22:50:18.865066
updated_at: 2023-06-11 22:50:18.865074
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: 2023-06-11 22:50:18.865511
updated_at: 2023-06-11 22:50:18.865518
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: 2023-06-11 22:50:18.865932
updated_at: 2023-06-11 22:50:18.865939
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: 2023-06-11 22:50:18.866721
updated_at: 2023-06-11 22:50:18.866728
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: 2023-06-11 22:50:18.867132
updated_at: 2023-06-11 22:50:18.867139
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: 2023-06-11 22:50:18.867628
updated_at: 2023-06-11 22:50:18.867638
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: 2023-06-11 22:50:18.868063
updated_at: 2023-06-11 22:50:18.868070
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: 2023-06-11 22:50:18.868888
updated_at: 2023-06-11 22:50:18.868895
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: 2023-06-11 22:50:18.869265
updated_at: 2023-06-11 22:50:18.869272
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: 2023-06-11 22:50:18.869696
updated_at: 2023-06-11 22:50:18.869703
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: 2023-06-11 22:50:18.870082
updated_at: 2023-06-11 22:50:18.870088
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: 2023-06-11 22:50:18.870485
updated_at: 2023-06-11 22:50:18.870492
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: 2023-06-11 22:50:18.870872
updated_at: 2023-06-11 22:50:18.870879
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: 2023-06-11 22:50:18.871252
updated_at: 2023-06-11 22:50:18.871259
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: 2023-06-11 22:50:18.871651
updated_at: 2023-06-11 22:50:18.871659
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: 2023-06-11 22:50:18.872082
updated_at: 2023-06-11 22:50:18.872090
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: 2023-06-11 22:50:18.872458
updated_at: 2023-06-11 22:50:18.872465
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: 2023-06-11 22:50:18.872849
updated_at: 2023-06-11 22:50:18.872856
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: 2023-06-11 22:50:18.873618
updated_at: 2023-06-11 22:50:18.873625
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: 2023-06-11 22:50:18.874059
updated_at: 2023-06-11 22:50:18.874066
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: 2023-06-11 22:50:18.875283
updated_at: 2023-06-11 22:50:18.875291
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: 2023-06-11 22:50:18.877045
updated_at: 2023-06-11 22:50:18.877055
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: 2023-06-11 22:50:18.878390
updated_at: 2023-06-11 22:50:18.878397
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: 2023-06-11 22:50:18.878839
updated_at: 2023-06-11 22:50:18.878846
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: 2023-06-11 22:50:18.879620
updated_at: 2023-06-11 22:50:18.879627
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: 2023-06-11 22:50:18.880438
updated_at: 2023-06-11 22:50:18.880445
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: 2023-06-11 22:50:18.880816
updated_at: 2023-06-11 22:50:18.880822
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: 2023-06-11 22:50:18.881741
updated_at: 2023-06-11 22:50:18.881748
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: 2023-06-11 22:50:18.882129
updated_at: 2023-06-11 22:50:18.882153
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: 2023-06-11 22:50:18.882647
updated_at: 2023-06-11 22:50:18.882656
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: 2023-06-11 22:50:18.883217
updated_at: 2023-06-11 22:50:18.883227
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: 2023-06-11 22:50:18.884244
updated_at: 2023-06-11 22:50:18.884252
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: 2023-06-11 22:50:18.885114
updated_at: 2023-06-11 22:50:18.885122
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: 2023-06-11 22:50:18.885896
updated_at: 2023-06-11 22:50:18.885903
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: 2023-06-11 22:50:18.886656
updated_at: 2023-06-11 22:50:18.886662
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: 2023-06-11 22:50:18.887094
updated_at: 2023-06-11 22:50:18.887100
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: 2023-06-11 22:50:18.889193
updated_at: 2023-06-11 22:50:18.889200
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: 2023-06-11 22:50:18.889997
updated_at: 2023-06-11 22:50:18.890004
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: 2023-06-11 22:50:18.890966
updated_at: 2023-06-11 22:50:18.890973
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: 2023-06-11 22:50:18.891394
updated_at: 2023-06-11 22:50:18.891402
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: 2023-06-11 22:50:18.892549
updated_at: 2023-06-11 22:50:18.892556
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: 2023-06-11 22:50:18.894290
updated_at: 2023-06-11 22:50:18.894297
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: 2023-06-11 22:50:18.895096
updated_at: 2023-06-11 22:50:18.895103
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: 2023-06-11 22:50:18.895474
updated_at: 2023-06-11 22:50:18.895481
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: 2023-06-11 22:50:18.895852
updated_at: 2023-06-11 22:50:18.895859
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: 2023-06-11 22:50:18.896709
updated_at: 2023-06-11 22:50:18.896718
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: 2023-06-11 22:50:18.897132
updated_at: 2023-06-11 22:50:18.897140
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: 2023-06-11 22:50:18.897614
updated_at: 2023-06-11 22:50:18.897621
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: 2023-06-11 22:50:18.898060
updated_at: 2023-06-11 22:50:18.898067
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: 2023-06-11 22:50:18.898496
updated_at: 2023-06-11 22:50:18.898504
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: 2023-06-11 22:50:18.898929
updated_at: 2023-06-11 22:50:18.898946
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: 2023-06-11 22:50:18.899320
updated_at: 2023-06-11 22:50:18.899327
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: 2023-06-11 22:50:18.900510
updated_at: 2023-06-11 22:50:18.900517
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: 2023-06-11 22:50:18.900884
updated_at: 2023-06-11 22:50:18.900891
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: 2023-06-11 22:50:18.901318
updated_at: 2023-06-11 22:50:18.901325
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: 2023-06-11 22:50:18.901725
updated_at: 2023-06-11 22:50:18.901732
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: 2023-06-11 22:50:18.902124
updated_at: 2023-06-11 22:50:18.902131
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: 2023-06-11 22:50:18.902527
updated_at: 2023-06-11 22:50:18.902534
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: 2023-06-11 22:50:18.902910
updated_at: 2023-06-11 22:50:18.902917
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: 2023-06-11 22:50:18.903847
updated_at: 2023-06-11 22:50:18.903854
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: 2023-06-11 22:50:18.904603
updated_at: 2023-06-11 22:50:18.904611
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: 2023-06-11 22:50:18.906344
updated_at: 2023-06-11 22:50:18.906351
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: 2023-06-11 22:50:18.906723
updated_at: 2023-06-11 22:50:18.906730
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: 2023-06-11 22:50:18.908818
updated_at: 2023-06-11 22:50:18.908824
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: 2023-06-11 22:50:18.909197
updated_at: 2023-06-11 22:50:18.909204
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: 2023-06-11 22:50:18.910084
updated_at: 2023-06-11 22:50:18.910091
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: 2023-06-11 22:50:18.910469
updated_at: 2023-06-11 22:50:18.910476
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: 2023-06-11 22:50:18.910853
updated_at: 2023-06-11 22:50:18.910860
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: 2023-06-11 22:50:18.911276
updated_at: 2023-06-11 22:50:18.911283
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: 2023-06-11 22:50:18.911810
updated_at: 2023-06-11 22:50:18.911817
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: 2023-06-11 22:50:18.912298
updated_at: 2023-06-11 22:50:18.912305
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: 2023-06-11 22:50:18.912690
updated_at: 2023-06-11 22:50:18.912697
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: 2023-06-11 22:50:18.913148
updated_at: 2023-06-11 22:50:18.913155
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: 2023-06-11 22:50:18.913537
updated_at: 2023-06-11 22:50:18.913544
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: 2023-06-11 22:50:18.914070
updated_at: 2023-06-11 22:50:18.914078
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: 2023-06-11 22:50:18.914459
updated_at: 2023-06-11 22:50:18.914466
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: 2023-06-11 22:50:18.915317
updated_at: 2023-06-11 22:50:18.915324
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: 2023-06-11 22:50:18.916508
updated_at: 2023-06-11 22:50:18.916515
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: 2023-06-11 22:50:18.916883
updated_at: 2023-06-11 22:50:18.916890
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: 2023-06-11 22:50:18.917259
updated_at: 2023-06-11 22:50:18.917265
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: 2023-06-11 22:50:18.918014
updated_at: 2023-06-11 22:50:18.918021
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: 2023-06-11 22:50:18.918440
updated_at: 2023-06-11 22:50:18.918448
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: 2023-06-11 22:50:18.919658
updated_at: 2023-06-11 22:50:18.919665
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: 2023-06-11 22:50:18.920130
updated_at: 2023-06-11 22:50:18.920138
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: 2023-06-11 22:50:18.920525
updated_at: 2023-06-11 22:50:18.920533
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: 2023-06-11 22:50:18.920906
updated_at: 2023-06-11 22:50:18.920913
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: 2023-06-11 22:50:18.921969
updated_at: 2023-06-11 22:50:18.921977
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: 2023-06-11 22:50:18.922378
updated_at: 2023-06-11 22:50:18.922385
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: 2023-06-11 22:50:18.924305
updated_at: 2023-06-11 22:50:18.924312
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: 2023-06-11 22:50:18.924731
updated_at: 2023-06-11 22:50:18.924738
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: 2023-06-11 22:50:18.925103
updated_at: 2023-06-11 22:50:18.925111
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: 2023-06-11 22:50:18.925481
updated_at: 2023-06-11 22:50:18.925488
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: 2023-06-11 22:50:18.925919
updated_at: 2023-06-11 22:50:18.925926
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: 2023-06-11 22:50:18.926301
updated_at: 2023-06-11 22:50:18.926308
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: 2023-06-11 22:50:18.926730
updated_at: 2023-06-11 22:50:18.926737
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: 2023-06-11 22:50:18.927511
updated_at: 2023-06-11 22:50:18.927518
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: 2023-06-11 22:50:18.928269
updated_at: 2023-06-11 22:50:18.928276
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: 2023-06-11 22:50:18.928695
updated_at: 2023-06-11 22:50:18.928703
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: 2023-06-11 22:50:18.929071
updated_at: 2023-06-11 22:50:18.929078
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: 2023-06-11 22:50:18.929842
updated_at: 2023-06-11 22:50:18.929849
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: 2023-06-11 22:50:18.930272
updated_at: 2023-06-11 22:50:18.930279
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: 2023-06-11 22:50:18.930671
updated_at: 2023-06-11 22:50:18.930678
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: 2023-06-11 22:50:18.931058
updated_at: 2023-06-11 22:50:18.931065
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: 2023-06-11 22:50:18.931429
updated_at: 2023-06-11 22:50:18.931436
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: 2023-06-11 22:50:18.931805
updated_at: 2023-06-11 22:50:18.931812
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: 2023-06-11 22:50:18.932224
updated_at: 2023-06-11 22:50:18.932231
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: 2023-06-11 22:50:18.932976
updated_at: 2023-06-11 22:50:18.932983
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: 2023-06-11 22:50:18.933343
updated_at: 2023-06-11 22:50:18.933350
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: 2023-06-11 22:50:18.933771
updated_at: 2023-06-11 22:50:18.933778
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: 2023-06-11 22:50:18.934165
updated_at: 2023-06-11 22:50:18.934172
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: 2023-06-11 22:50:18.934569
updated_at: 2023-06-11 22:50:18.934576
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: 2023-06-11 22:50:18.935003
updated_at: 2023-06-11 22:50:18.935009
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: 2023-06-11 22:50:18.935775
updated_at: 2023-06-11 22:50:18.935782
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: 2023-06-11 22:50:18.936150
updated_at: 2023-06-11 22:50:18.936157
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: 2023-06-11 22:50:18.936563
updated_at: 2023-06-11 22:50:18.936570
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: 2023-06-11 22:50:18.937008
updated_at: 2023-06-11 22:50:18.937015
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: 2023-06-11 22:50:18.937396
updated_at: 2023-06-11 22:50:18.937403
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: 2023-06-11 22:50:18.938162
updated_at: 2023-06-11 22:50:18.938169
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: 2023-06-11 22:50:18.938538
updated_at: 2023-06-11 22:50:18.938545
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: 2023-06-11 22:50:18.938916
updated_at: 2023-06-11 22:50:18.938923
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: 2023-06-11 22:50:18.940470
updated_at: 2023-06-11 22:50:18.940477
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: 2023-06-11 22:50:18.940998
updated_at: 2023-06-11 22:50:18.941006
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: 2023-06-11 22:50:18.942242
updated_at: 2023-06-11 22:50:18.942249
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: 2023-06-11 22:50:18.942618
updated_at: 2023-06-11 22:50:18.942625
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: 2023-06-11 22:50:18.944787
updated_at: 2023-06-11 22:50:18.944794
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: 2023-06-11 22:50:18.945664
updated_at: 2023-06-11 22:50:18.945672
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: 2023-06-11 22:50:18.946105
updated_at: 2023-06-11 22:50:18.946112
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: 2023-06-11 22:50:18.946886
updated_at: 2023-06-11 22:50:18.946893
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: 2023-06-11 22:50:18.947632
updated_at: 2023-06-11 22:50:18.947639
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: 2023-06-11 22:50:18.948007
updated_at: 2023-06-11 22:50:18.948014
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: 2023-06-11 22:50:18.949683
updated_at: 2023-06-11 22:50:18.949690
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: 2023-06-11 22:50:18.950431
updated_at: 2023-06-11 22:50:18.950438
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: 2023-06-11 22:50:18.950797
updated_at: 2023-06-11 22:50:18.950804
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: 2023-06-11 22:50:18.951315
updated_at: 2023-06-11 22:50:18.951322
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: 2023-06-11 22:50:18.951691
updated_at: 2023-06-11 22:50:18.951698
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: 2023-06-11 22:50:18.952072
updated_at: 2023-06-11 22:50:18.952079
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: 2023-06-11 22:50:18.952877
updated_at: 2023-06-11 22:50:18.952884
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: 2023-06-11 22:50:18.953249
updated_at: 2023-06-11 22:50:18.953255
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: 2023-06-11 22:50:18.953668
updated_at: 2023-06-11 22:50:18.953675
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: 2023-06-11 22:50:18.954041
updated_at: 2023-06-11 22:50:18.954048
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: 2023-06-11 22:50:18.954566
updated_at: 2023-06-11 22:50:18.954574
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: 2023-06-11 22:50:18.954965
updated_at: 2023-06-11 22:50:18.954972
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: 2023-06-11 22:50:18.956116
updated_at: 2023-06-11 22:50:18.956123
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: 2023-06-11 22:50:18.956493
updated_at: 2023-06-11 22:50:18.956499
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: 2023-06-11 22:50:18.956914
updated_at: 2023-06-11 22:50:18.956922
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: 2023-06-11 22:50:18.957373
updated_at: 2023-06-11 22:50:18.957380
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: 2023-06-11 22:50:18.958201
updated_at: 2023-06-11 22:50:18.958208
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: 2023-06-11 22:50:18.958578
updated_at: 2023-06-11 22:50:18.958585
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: 2023-06-11 22:50:18.959333
updated_at: 2023-06-11 22:50:18.959339
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: 2023-06-11 22:50:18.959715
updated_at: 2023-06-11 22:50:18.959722
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: 2023-06-11 22:50:18.960088
updated_at: 2023-06-11 22:50:18.960095
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: 2023-06-11 22:50:18.960565
updated_at: 2023-06-11 22:50:18.960572
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: 2023-06-11 22:50:18.960941
updated_at: 2023-06-11 22:50:18.960948
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: 2023-06-11 22:50:18.961313
updated_at: 2023-06-11 22:50:18.961320
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: 2023-06-11 22:50:18.961690
updated_at: 2023-06-11 22:50:18.961696
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: 2023-06-11 22:50:18.962973
updated_at: 2023-06-11 22:50:18.962980
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: 2023-06-11 22:50:18.965344
updated_at: 2023-06-11 22:50:18.965351
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: 2023-06-11 22:50:18.966092
updated_at: 2023-06-11 22:50:18.966099
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: 2023-06-11 22:50:18.966871
updated_at: 2023-06-11 22:50:18.966877
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: 2023-06-11 22:50:18.967617
updated_at: 2023-06-11 22:50:18.967624
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: 2023-06-11 22:50:18.968007
updated_at: 2023-06-11 22:50:18.968014
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: 2023-06-11 22:50:18.968391
updated_at: 2023-06-11 22:50:18.968398
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: 2023-06-11 22:50:18.968760
updated_at: 2023-06-11 22:50:18.968766
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: 2023-06-11 22:50:18.969141
updated_at: 2023-06-11 22:50:18.969148
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: 2023-06-11 22:50:18.971456
updated_at: 2023-06-11 22:50:18.971463
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: 2023-06-11 22:50:18.972661
updated_at: 2023-06-11 22:50:18.972668
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: 2023-06-11 22:50:18.973467
updated_at: 2023-06-11 22:50:18.973474
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: 2023-06-11 22:50:18.974685
updated_at: 2023-06-11 22:50:18.974692
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: 2023-06-11 22:50:18.975112
updated_at: 2023-06-11 22:50:18.975119
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: 2023-06-11 22:50:18.976236
updated_at: 2023-06-11 22:50:18.976243
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: 2023-06-11 22:50:18.977476
updated_at: 2023-06-11 22:50:18.977482
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: 2023-06-11 22:50:18.978225
updated_at: 2023-06-11 22:50:18.978232
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: 2023-06-11 22:50:18.978650
updated_at: 2023-06-11 22:50:18.978658
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: 2023-06-11 22:50:18.979038
updated_at: 2023-06-11 22:50:18.979045
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: 2023-06-11 22:50:18.979896
updated_at: 2023-06-11 22:50:18.979903
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: 2023-06-11 22:50:18.980269
updated_at: 2023-06-11 22:50:18.980275
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: 2023-06-11 22:50:18.980638
updated_at: 2023-06-11 22:50:18.980645
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: 2023-06-11 22:50:18.981008
updated_at: 2023-06-11 22:50:18.981015
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: 2023-06-11 22:50:18.984111
updated_at: 2023-06-11 22:50:18.984118
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: 2023-06-11 22:50:18.984541
updated_at: 2023-06-11 22:50:18.984549
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: 2023-06-11 22:50:18.985310
updated_at: 2023-06-11 22:50:18.985317
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: 2023-06-11 22:50:18.985682
updated_at: 2023-06-11 22:50:18.985689
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: 2023-06-11 22:50:18.986109
updated_at: 2023-06-11 22:50:18.986116
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: 2023-06-11 22:50:18.986594
updated_at: 2023-06-11 22:50:18.986601
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: 2023-06-11 22:50:18.986978
updated_at: 2023-06-11 22:50:18.986985
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: 2023-06-11 22:50:18.988114
updated_at: 2023-06-11 22:50:18.988121
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: 2023-06-11 22:50:18.989013
updated_at: 2023-06-11 22:50:18.989020
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: 2023-06-11 22:50:18.989770
updated_at: 2023-06-11 22:50:18.989777
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: 2023-06-11 22:50:18.990507
updated_at: 2023-06-11 22:50:18.990514
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: 2023-06-11 22:50:18.990895
updated_at: 2023-06-11 22:50:18.990902
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: 2023-06-11 22:50:18.991347
updated_at: 2023-06-11 22:50:18.991354
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: 2023-06-11 22:50:18.991733
updated_at: 2023-06-11 22:50:18.991741
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: 2023-06-11 22:50:18.992105
updated_at: 2023-06-11 22:50:18.992112
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: 2023-06-11 22:50:18.992528
updated_at: 2023-06-11 22:50:18.992535
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: 2023-06-11 22:50:18.992955
updated_at: 2023-06-11 22:50:18.992962
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: 2023-06-11 22:50:18.993348
updated_at: 2023-06-11 22:50:18.993356
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: 2023-06-11 22:50:18.993795
updated_at: 2023-06-11 22:50:18.993802
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: 2023-06-11 22:50:18.994167
updated_at: 2023-06-11 22:50:18.994174
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: 2023-06-11 22:50:18.994592
updated_at: 2023-06-11 22:50:18.994599
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: 2023-06-11 22:50:18.994975
updated_at: 2023-06-11 22:50:18.994982
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: 2023-06-11 22:50:18.995348
updated_at: 2023-06-11 22:50:18.995355
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: 2023-06-11 22:50:18.995724
updated_at: 2023-06-11 22:50:18.995731
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: 2023-06-11 22:50:18.996101
updated_at: 2023-06-11 22:50:18.996108
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: 2023-06-11 22:50:18.996481
updated_at: 2023-06-11 22:50:18.996488
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: 2023-06-11 22:50:18.997667
updated_at: 2023-06-11 22:50:18.997674
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: 2023-06-11 22:50:18.998040
updated_at: 2023-06-11 22:50:18.998046
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: 2023-06-11 22:50:18.998407
updated_at: 2023-06-11 22:50:18.998414
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: 2023-06-11 22:50:18.999536
updated_at: 2023-06-11 22:50:18.999543
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: 2023-06-11 22:50:18.999962
updated_at: 2023-06-11 22:50:18.999969
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: 2023-06-11 22:50:19.000753
updated_at: 2023-06-11 22:50:19.000760
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: 2023-06-11 22:50:19.001123
updated_at: 2023-06-11 22:50:19.001130
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: 2023-06-11 22:50:19.002096
updated_at: 2023-06-11 22:50:19.002103
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: 2023-06-11 22:50:19.002472
updated_at: 2023-06-11 22:50:19.002479
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: 2023-06-11 22:50:19.002892
updated_at: 2023-06-11 22:50:19.002899
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: 2023-06-11 22:50:19.004767
updated_at: 2023-06-11 22:50:19.004774
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: 2023-06-11 22:50:19.005131
updated_at: 2023-06-11 22:50:19.005137
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: 2023-06-11 22:50:19.007033
updated_at: 2023-06-11 22:50:19.007040
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: 2023-06-11 22:50:19.009313
updated_at: 2023-06-11 22:50:19.009319
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: 2023-06-11 22:50:19.010056
updated_at: 2023-06-11 22:50:19.010062
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: 2023-06-11 22:50:19.010480
updated_at: 2023-06-11 22:50:19.010487
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: 2023-06-11 22:50:19.011233
updated_at: 2023-06-11 22:50:19.011241
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: 2023-06-11 22:50:19.011661
updated_at: 2023-06-11 22:50:19.011668
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: 2023-06-11 22:50:19.012028
updated_at: 2023-06-11 22:50:19.012035
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: 2023-06-11 22:50:19.013562
updated_at: 2023-06-11 22:50:19.013569
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: 2023-06-11 22:50:19.013925
updated_at: 2023-06-11 22:50:19.013931
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: 2023-06-11 22:50:19.015996
updated_at: 2023-06-11 22:50:19.016003
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: 2023-06-11 22:50:19.016379
updated_at: 2023-06-11 22:50:19.016386
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: 2023-06-11 22:50:19.016752
updated_at: 2023-06-11 22:50:19.016759
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: 2023-06-11 22:50:19.017117
updated_at: 2023-06-11 22:50:19.017124
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: 2023-06-11 22:50:19.018759
updated_at: 2023-06-11 22:50:19.018766
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: 2023-06-11 22:50:19.019182
updated_at: 2023-06-11 22:50:19.019189
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: 2023-06-11 22:50:19.020826
updated_at: 2023-06-11 22:50:19.020834
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: 2023-06-11 22:50:19.021207
updated_at: 2023-06-11 22:50:19.021214
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: 2023-06-11 22:50:19.022436
updated_at: 2023-06-11 22:50:19.022444
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: 2023-06-11 22:50:19.024712
updated_at: 2023-06-11 22:50:19.024718
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: 2023-06-11 22:50:19.025890
updated_at: 2023-06-11 22:50:19.025897
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: 2023-06-11 22:50:19.026267
updated_at: 2023-06-11 22:50:19.026274
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: 2023-06-11 22:50:19.027413
updated_at: 2023-06-11 22:50:19.027420
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: 2023-06-11 22:50:19.027846
updated_at: 2023-06-11 22:50:19.027853
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: 2023-06-11 22:50:19.028216
updated_at: 2023-06-11 22:50:19.028223
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: 2023-06-11 22:50:19.028592
updated_at: 2023-06-11 22:50:19.028599
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: 2023-06-11 22:50:19.029014
updated_at: 2023-06-11 22:50:19.029022
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: 2023-06-11 22:50:19.029392
updated_at: 2023-06-11 22:50:19.029399
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: 2023-06-11 22:50:19.029761
updated_at: 2023-06-11 22:50:19.029768
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: 2023-06-11 22:50:19.030189
updated_at: 2023-06-11 22:50:19.030196
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: 2023-06-11 22:50:19.030598
updated_at: 2023-06-11 22:50:19.030605
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: 2023-06-11 22:50:19.030972
updated_at: 2023-06-11 22:50:19.030979
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: 2023-06-11 22:50:19.031830
updated_at: 2023-06-11 22:50:19.031838
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: 2023-06-11 22:50:19.032209
updated_at: 2023-06-11 22:50:19.032216
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: 2023-06-11 22:50:19.033127
updated_at: 2023-06-11 22:50:19.033134
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: 2023-06-11 22:50:19.035144
updated_at: 2023-06-11 22:50:19.035151
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: 2023-06-11 22:50:19.035525
updated_at: 2023-06-11 22:50:19.035532
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: 2023-06-11 22:50:19.036005
updated_at: 2023-06-11 22:50:19.036012
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: 2023-06-11 22:50:19.036391
updated_at: 2023-06-11 22:50:19.036398
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: 2023-06-11 22:50:19.036785
updated_at: 2023-06-11 22:50:19.036792
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: 2023-06-11 22:50:19.037170
updated_at: 2023-06-11 22:50:19.037177
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: 2023-06-11 22:50:19.037544
updated_at: 2023-06-11 22:50:19.037551
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: 2023-06-11 22:50:19.038344
updated_at: 2023-06-11 22:50:19.038351
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: 2023-06-11 22:50:19.038762
updated_at: 2023-06-11 22:50:19.038769
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: 2023-06-11 22:50:19.039138
updated_at: 2023-06-11 22:50:19.039145
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: 2023-06-11 22:50:19.040312
updated_at: 2023-06-11 22:50:19.040319
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: 2023-06-11 22:50:19.041901
updated_at: 2023-06-11 22:50:19.041908
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: 2023-06-11 22:50:19.042274
updated_at: 2023-06-11 22:50:19.042281
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: 2023-06-11 22:50:19.042643
updated_at: 2023-06-11 22:50:19.042650
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: 2023-06-11 22:50:19.043390
updated_at: 2023-06-11 22:50:19.043397
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: 2023-06-11 22:50:19.043763
updated_at: 2023-06-11 22:50:19.043770
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: 2023-06-11 22:50:19.045264
updated_at: 2023-06-11 22:50:19.045271
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: 2023-06-11 22:50:19.045641
updated_at: 2023-06-11 22:50:19.045648
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: 2023-06-11 22:50:19.046124
updated_at: 2023-06-11 22:50:19.046131
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: 2023-06-11 22:50:19.046504
updated_at: 2023-06-11 22:50:19.046511
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: 2023-06-11 22:50:19.046877
updated_at: 2023-06-11 22:50:19.046884
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: 2023-06-11 22:50:19.048038
updated_at: 2023-06-11 22:50:19.048045
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: 2023-06-11 22:50:19.048452
updated_at: 2023-06-11 22:50:19.048459
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: 2023-06-11 22:50:19.049196
updated_at: 2023-06-11 22:50:19.049203
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: 2023-06-11 22:50:19.050001
updated_at: 2023-06-11 22:50:19.050008
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: 2023-06-11 22:50:19.054963
updated_at: 2023-06-11 22:50:19.054970
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: 2023-06-11 22:50:19.055386
updated_at: 2023-06-11 22:50:19.055393
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: 2023-06-11 22:50:19.056231
updated_at: 2023-06-11 22:50:19.056238
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: 2023-06-11 22:50:19.057102
updated_at: 2023-06-11 22:50:19.057109
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: 2023-06-11 22:50:19.058665
updated_at: 2023-06-11 22:50:19.058672
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: 2023-06-11 22:50:19.059037
updated_at: 2023-06-11 22:50:19.059044
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: 2023-06-11 22:50:19.059422
updated_at: 2023-06-11 22:50:19.059429
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: 2023-06-11 22:50:19.059852
updated_at: 2023-06-11 22:50:19.059859
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: 2023-06-11 22:50:19.060637
updated_at: 2023-06-11 22:50:19.060645
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: 2023-06-11 22:50:19.061013
updated_at: 2023-06-11 22:50:19.061020
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: 2023-06-11 22:50:19.061381
updated_at: 2023-06-11 22:50:19.061388
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: 2023-06-11 22:50:19.062611
updated_at: 2023-06-11 22:50:19.062618
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: 2023-06-11 22:50:19.062987
updated_at: 2023-06-11 22:50:19.062994
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: 2023-06-11 22:50:19.063417
updated_at: 2023-06-11 22:50:19.063425
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: 2023-06-11 22:50:19.063790
updated_at: 2023-06-11 22:50:19.063797
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: 2023-06-11 22:50:19.064217
updated_at: 2023-06-11 22:50:19.064224
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: 2023-06-11 22:50:19.064635
updated_at: 2023-06-11 22:50:19.064642
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: 2023-06-11 22:50:19.065013
updated_at: 2023-06-11 22:50:19.065020
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: 2023-06-11 22:50:19.065771
updated_at: 2023-06-11 22:50:19.065777
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: 2023-06-11 22:50:19.066143
updated_at: 2023-06-11 22:50:19.066150
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: 2023-06-11 22:50:19.066512
updated_at: 2023-06-11 22:50:19.066519
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: 2023-06-11 22:50:19.066883
updated_at: 2023-06-11 22:50:19.066890
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: 2023-06-11 22:50:19.067249
updated_at: 2023-06-11 22:50:19.067255
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: 2023-06-11 22:50:19.068035
updated_at: 2023-06-11 22:50:19.068042
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: 2023-06-11 22:50:19.068407
updated_at: 2023-06-11 22:50:19.068414
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: 2023-06-11 22:50:19.068786
updated_at: 2023-06-11 22:50:19.068792
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: 2023-06-11 22:50:19.069169
updated_at: 2023-06-11 22:50:19.069176
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: 2023-06-11 22:50:19.069542
updated_at: 2023-06-11 22:50:19.069549
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: 2023-06-11 22:50:19.069916
updated_at: 2023-06-11 22:50:19.069923
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: 2023-06-11 22:50:19.070365
updated_at: 2023-06-11 22:50:19.070372
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: 2023-06-11 22:50:19.071112
updated_at: 2023-06-11 22:50:19.071119
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: 2023-06-11 22:50:19.071478
updated_at: 2023-06-11 22:50:19.071484
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: 2023-06-11 22:50:19.072216
updated_at: 2023-06-11 22:50:19.072223
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: 2023-06-11 22:50:19.072584
updated_at: 2023-06-11 22:50:19.072591
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: 2023-06-11 22:50:19.072955
updated_at: 2023-06-11 22:50:19.072962
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: 2023-06-11 22:50:19.073740
updated_at: 2023-06-11 22:50:19.073747
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: 2023-06-11 22:50:19.074121
updated_at: 2023-06-11 22:50:19.074128
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: 2023-06-11 22:50:19.074552
updated_at: 2023-06-11 22:50:19.074560
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: 2023-06-11 22:50:19.075027
updated_at: 2023-06-11 22:50:19.075034
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: 2023-06-11 22:50:19.075453
updated_at: 2023-06-11 22:50:19.075460
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: 2023-06-11 22:50:19.075830
updated_at: 2023-06-11 22:50:19.075837
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: 2023-06-11 22:50:19.076204
updated_at: 2023-06-11 22:50:19.076211
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: 2023-06-11 22:50:19.076587
updated_at: 2023-06-11 22:50:19.076593
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: 2023-06-11 22:50:19.076965
updated_at: 2023-06-11 22:50:19.076972
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: 2023-06-11 22:50:19.077342
updated_at: 2023-06-11 22:50:19.077349
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: 2023-06-11 22:50:19.077708
updated_at: 2023-06-11 22:50:19.077715
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: 2023-06-11 22:50:19.078130
updated_at: 2023-06-11 22:50:19.078137
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: 2023-06-11 22:50:19.078933
updated_at: 2023-06-11 22:50:19.078940
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: 2023-06-11 22:50:19.079735
updated_at: 2023-06-11 22:50:19.079742
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: 2023-06-11 22:50:19.080108
updated_at: 2023-06-11 22:50:19.080115
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: 2023-06-11 22:50:19.080484
updated_at: 2023-06-11 22:50:19.080491
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: 2023-06-11 22:50:19.081990
updated_at: 2023-06-11 22:50:19.081996
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: 2023-06-11 22:50:19.082416
updated_at: 2023-06-11 22:50:19.082423
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: 2023-06-11 22:50:19.082808
updated_at: 2023-06-11 22:50:19.082815
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: 2023-06-11 22:50:19.084020
updated_at: 2023-06-11 22:50:19.084027
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: 2023-06-11 22:50:19.085707
updated_at: 2023-06-11 22:50:19.085714
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: 2023-06-11 22:50:19.086138
updated_at: 2023-06-11 22:50:19.086145
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: 2023-06-11 22:50:19.087014
updated_at: 2023-06-11 22:50:19.087021
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: 2023-06-11 22:50:19.087391
updated_at: 2023-06-11 22:50:19.087398
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: 2023-06-11 22:50:19.087788
updated_at: 2023-06-11 22:50:19.087796
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: 2023-06-11 22:50:19.088182
updated_at: 2023-06-11 22:50:19.088189
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: 2023-06-11 22:50:19.088563
updated_at: 2023-06-11 22:50:19.088571
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: 2023-06-11 22:50:19.088941
updated_at: 2023-06-11 22:50:19.088948
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: 2023-06-11 22:50:19.089706
updated_at: 2023-06-11 22:50:19.089713
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: 2023-06-11 22:50:19.090124
updated_at: 2023-06-11 22:50:19.090131
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: 2023-06-11 22:50:19.090564
updated_at: 2023-06-11 22:50:19.090571
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: 2023-06-11 22:50:19.090959
updated_at: 2023-06-11 22:50:19.090966
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: 2023-06-11 22:50:19.091339
updated_at: 2023-06-11 22:50:19.091346
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: 2023-06-11 22:50:19.091759
updated_at: 2023-06-11 22:50:19.091766
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: 2023-06-11 22:50:19.092552
updated_at: 2023-06-11 22:50:19.092559
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: 2023-06-11 22:50:19.092938
updated_at: 2023-06-11 22:50:19.092945
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: 2023-06-11 22:50:19.093308
updated_at: 2023-06-11 22:50:19.093315
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: 2023-06-11 22:50:19.093696
updated_at: 2023-06-11 22:50:19.093703
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: 2023-06-11 22:50:19.094493
updated_at: 2023-06-11 22:50:19.094500
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: 2023-06-11 22:50:19.094868
updated_at: 2023-06-11 22:50:19.094875
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: 2023-06-11 22:50:19.096765
updated_at: 2023-06-11 22:50:19.096772
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: 2023-06-11 22:50:19.097282
updated_at: 2023-06-11 22:50:19.097290
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: 2023-06-11 22:50:19.097668
updated_at: 2023-06-11 22:50:19.097675
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: 2023-06-11 22:50:19.098045
updated_at: 2023-06-11 22:50:19.098052
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: 2023-06-11 22:50:19.099523
updated_at: 2023-06-11 22:50:19.099530
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: 2023-06-11 22:50:19.099888
updated_at: 2023-06-11 22:50:19.099895
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: 2023-06-11 22:50:19.100254
updated_at: 2023-06-11 22:50:19.100261
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: 2023-06-11 22:50:19.100979
updated_at: 2023-06-11 22:50:19.100986
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: 2023-06-11 22:50:19.101707
updated_at: 2023-06-11 22:50:19.101714
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: 2023-06-11 22:50:19.102083
updated_at: 2023-06-11 22:50:19.102090
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: 2023-06-11 22:50:19.102458
updated_at: 2023-06-11 22:50:19.102465
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: 2023-06-11 22:50:19.103180
updated_at: 2023-06-11 22:50:19.103187
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: 2023-06-11 22:50:19.103907
updated_at: 2023-06-11 22:50:19.103914
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: 2023-06-11 22:50:19.104629
updated_at: 2023-06-11 22:50:19.104635
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: 2023-06-11 22:50:19.107213
updated_at: 2023-06-11 22:50:19.107220
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: 2023-06-11 22:50:19.107591
updated_at: 2023-06-11 22:50:19.107598
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: 2023-06-11 22:50:19.107952
updated_at: 2023-06-11 22:50:19.107958
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: 2023-06-11 22:50:19.108314
updated_at: 2023-06-11 22:50:19.108321
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: 2023-06-11 22:50:19.108674
updated_at: 2023-06-11 22:50:19.108681
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: 2023-06-11 22:50:19.109034
updated_at: 2023-06-11 22:50:19.109041
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: 2023-06-11 22:50:19.109398
updated_at: 2023-06-11 22:50:19.109405
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: 2023-06-11 22:50:19.109758
updated_at: 2023-06-11 22:50:19.109765
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: 2023-06-11 22:50:19.110121
updated_at: 2023-06-11 22:50:19.110128
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: 2023-06-11 22:50:19.110836
updated_at: 2023-06-11 22:50:19.110842
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: 2023-06-11 22:50:19.111552
updated_at: 2023-06-11 22:50:19.111558
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: 2023-06-11 22:50:19.112270
updated_at: 2023-06-11 22:50:19.112277
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: 2023-06-11 22:50:19.112986
updated_at: 2023-06-11 22:50:19.112993
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: 2023-06-11 22:50:19.113341
updated_at: 2023-06-11 22:50:19.113348
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: 2023-06-11 22:50:19.113698
updated_at: 2023-06-11 22:50:19.113705
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: 2023-06-11 22:50:19.114053
updated_at: 2023-06-11 22:50:19.114060
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: 2023-06-11 22:50:19.114410
updated_at: 2023-06-11 22:50:19.114417
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: 2023-06-11 22:50:19.115508
updated_at: 2023-06-11 22:50:19.115514
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: 2023-06-11 22:50:19.115868
updated_at: 2023-06-11 22:50:19.115875
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: 2023-06-11 22:50:19.116229
updated_at: 2023-06-11 22:50:19.116235
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: 2023-06-11 22:50:19.116582
updated_at: 2023-06-11 22:50:19.116589
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: 2023-06-11 22:50:19.117656
updated_at: 2023-06-11 22:50:19.117663
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: 2023-06-11 22:50:19.118015
updated_at: 2023-06-11 22:50:19.118022
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: 2023-06-11 22:50:19.118374
updated_at: 2023-06-11 22:50:19.118381
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: 2023-06-11 22:50:19.118738
updated_at: 2023-06-11 22:50:19.118744
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: 2023-06-11 22:50:19.119093
updated_at: 2023-06-11 22:50:19.119100
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: 2023-06-11 22:50:19.119449
updated_at: 2023-06-11 22:50:19.119455
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: 2023-06-11 22:50:19.119804
updated_at: 2023-06-11 22:50:19.119811
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: 2023-06-11 22:50:19.120165
updated_at: 2023-06-11 22:50:19.120172
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: 2023-06-11 22:50:19.120526
updated_at: 2023-06-11 22:50:19.120532
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: 2023-06-11 22:50:19.121233
updated_at: 2023-06-11 22:50:19.121240
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: 2023-06-11 22:50:19.121944
updated_at: 2023-06-11 22:50:19.121950
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: 2023-06-11 22:50:19.122878
updated_at: 2023-06-11 22:50:19.122885
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: 2023-06-11 22:50:19.123237
updated_at: 2023-06-11 22:50:19.123244
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: 2023-06-11 22:50:19.123965
updated_at: 2023-06-11 22:50:19.123972
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: 2023-06-11 22:50:19.124328
updated_at: 2023-06-11 22:50:19.124335
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: 2023-06-11 22:50:19.124683
updated_at: 2023-06-11 22:50:19.124689
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: 2023-06-11 22:50:19.125036
updated_at: 2023-06-11 22:50:19.125042
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: 2023-06-11 22:50:19.125391
updated_at: 2023-06-11 22:50:19.125398
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: 2023-06-11 22:50:19.125747
updated_at: 2023-06-11 22:50:19.125754
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: 2023-06-11 22:50:19.126452
updated_at: 2023-06-11 22:50:19.126459
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: 2023-06-11 22:50:19.128260
updated_at: 2023-06-11 22:50:19.128267
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: 2023-06-11 22:50:19.128620
updated_at: 2023-06-11 22:50:19.128627
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: 2023-06-11 22:50:19.129346
updated_at: 2023-06-11 22:50:19.129353
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: 2023-06-11 22:50:19.129708
updated_at: 2023-06-11 22:50:19.129715
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: 2023-06-11 22:50:19.130069
updated_at: 2023-06-11 22:50:19.130076
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: 2023-06-11 22:50:19.130428
updated_at: 2023-06-11 22:50:19.130434
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: 2023-06-11 22:50:19.131140
updated_at: 2023-06-11 22:50:19.131146
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: 2023-06-11 22:50:19.131495
updated_at: 2023-06-11 22:50:19.131502
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: 2023-06-11 22:50:19.131853
updated_at: 2023-06-11 22:50:19.131859
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: 2023-06-11 22:50:19.132209
updated_at: 2023-06-11 22:50:19.132215
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: 2023-06-11 22:50:19.132564
updated_at: 2023-06-11 22:50:19.132571
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: 2023-06-11 22:50:19.132917
updated_at: 2023-06-11 22:50:19.132924
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: 2023-06-11 22:50:19.133272
updated_at: 2023-06-11 22:50:19.133278
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: 2023-06-11 22:50:19.133624
updated_at: 2023-06-11 22:50:19.133630
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: 2023-06-11 22:50:19.133978
updated_at: 2023-06-11 22:50:19.133985
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: 2023-06-11 22:50:19.134334
updated_at: 2023-06-11 22:50:19.134340
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: 2023-06-11 22:50:19.134686
updated_at: 2023-06-11 22:50:19.134693
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: 2023-06-11 22:50:19.136154
updated_at: 2023-06-11 22:50:19.136160
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: 2023-06-11 22:50:19.136512
updated_at: 2023-06-11 22:50:19.136519
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: 2023-06-11 22:50:19.136872
updated_at: 2023-06-11 22:50:19.136879
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: 2023-06-11 22:50:19.137226
updated_at: 2023-06-11 22:50:19.137233
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: 2023-06-11 22:50:19.137941
updated_at: 2023-06-11 22:50:19.137947
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: 2023-06-11 22:50:19.138295
updated_at: 2023-06-11 22:50:19.138302
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: 2023-06-11 22:50:19.139357
updated_at: 2023-06-11 22:50:19.139363
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: 2023-06-11 22:50:19.139714
updated_at: 2023-06-11 22:50:19.139721
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: 2023-06-11 22:50:19.140076
updated_at: 2023-06-11 22:50:19.140082
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: 2023-06-11 22:50:19.140801
updated_at: 2023-06-11 22:50:19.140807
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: 2023-06-11 22:50:19.141154
updated_at: 2023-06-11 22:50:19.141161
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: 2023-06-11 22:50:19.142236
updated_at: 2023-06-11 22:50:19.142243
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: 2023-06-11 22:50:19.143301
updated_at: 2023-06-11 22:50:19.143308
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: 2023-06-11 22:50:19.144027
updated_at: 2023-06-11 22:50:19.144033
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: 2023-06-11 22:50:19.144395
updated_at: 2023-06-11 22:50:19.144401
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: 2023-06-11 22:50:19.145109
updated_at: 2023-06-11 22:50:19.145116
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: 2023-06-11 22:50:19.145465
updated_at: 2023-06-11 22:50:19.145471
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: 2023-06-11 22:50:19.146184
updated_at: 2023-06-11 22:50:19.146190
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: 2023-06-11 22:50:19.146541
updated_at: 2023-06-11 22:50:19.146548
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: 2023-06-11 22:50:19.146898
updated_at: 2023-06-11 22:50:19.146904
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: 2023-06-11 22:50:19.147259
updated_at: 2023-06-11 22:50:19.147266
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: 2023-06-11 22:50:19.147625
updated_at: 2023-06-11 22:50:19.147632
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: 2023-06-11 22:50:19.147980
updated_at: 2023-06-11 22:50:19.147986
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: 2023-06-11 22:50:19.148337
updated_at: 2023-06-11 22:50:19.148344
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: 2023-06-11 22:50:19.148699
updated_at: 2023-06-11 22:50:19.148706
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: 2023-06-11 22:50:19.149058
updated_at: 2023-06-11 22:50:19.149065
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: 2023-06-11 22:50:19.149416
updated_at: 2023-06-11 22:50:19.149423
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: 2023-06-11 22:50:19.149775
updated_at: 2023-06-11 22:50:19.149782
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: 2023-06-11 22:50:19.150131
updated_at: 2023-06-11 22:50:19.150138
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: 2023-06-11 22:50:19.150486
updated_at: 2023-06-11 22:50:19.150493
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: 2023-06-11 22:50:19.150844
updated_at: 2023-06-11 22:50:19.150851
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: 2023-06-11 22:50:19.151557
updated_at: 2023-06-11 22:50:19.151563
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: 2023-06-11 22:50:19.151921
updated_at: 2023-06-11 22:50:19.151927
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: 2023-06-11 22:50:19.152299
updated_at: 2023-06-11 22:50:19.152305
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: 2023-06-11 22:50:19.153359
updated_at: 2023-06-11 22:50:19.153365
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: 2023-06-11 22:50:19.153710
updated_at: 2023-06-11 22:50:19.153717
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: 2023-06-11 22:50:19.154064
updated_at: 2023-06-11 22:50:19.154070
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: 2023-06-11 22:50:19.154419
updated_at: 2023-06-11 22:50:19.154426
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: 2023-06-11 22:50:19.154774
updated_at: 2023-06-11 22:50:19.154780
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: 2023-06-11 22:50:19.155136
updated_at: 2023-06-11 22:50:19.155143
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: 2023-06-11 22:50:19.155839
updated_at: 2023-06-11 22:50:19.155846
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: 2023-06-11 22:50:19.156192
updated_at: 2023-06-11 22:50:19.156199
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: 2023-06-11 22:50:19.156547
updated_at: 2023-06-11 22:50:19.156554
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: 2023-06-11 22:50:19.156902
updated_at: 2023-06-11 22:50:19.156908
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: 2023-06-11 22:50:19.157259
updated_at: 2023-06-11 22:50:19.157266
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: 2023-06-11 22:50:19.157615
updated_at: 2023-06-11 22:50:19.157621
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: 2023-06-11 22:50:19.157968
updated_at: 2023-06-11 22:50:19.157975
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: 2023-06-11 22:50:19.158327
updated_at: 2023-06-11 22:50:19.158334
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: 2023-06-11 22:50:19.158685
updated_at: 2023-06-11 22:50:19.158692
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: 2023-06-11 22:50:19.160833
updated_at: 2023-06-11 22:50:19.160840
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: 2023-06-11 22:50:19.161542
updated_at: 2023-06-11 22:50:19.161548
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: 2023-06-11 22:50:19.161896
updated_at: 2023-06-11 22:50:19.161903
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: 2023-06-11 22:50:19.162254
updated_at: 2023-06-11 22:50:19.162260
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: 2023-06-11 22:50:19.162609
updated_at: 2023-06-11 22:50:19.162616
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: 2023-06-11 22:50:19.162964
updated_at: 2023-06-11 22:50:19.162970
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: 2023-06-11 22:50:19.164377
updated_at: 2023-06-11 22:50:19.164384
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: 2023-06-11 22:50:19.164740
updated_at: 2023-06-11 22:50:19.164746
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: 2023-06-11 22:50:19.165098
updated_at: 2023-06-11 22:50:19.165105
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: 2023-06-11 22:50:19.167571
updated_at: 2023-06-11 22:50:19.167577
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: 2023-06-11 22:50:19.168637
updated_at: 2023-06-11 22:50:19.168643
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: 2023-06-11 22:50:19.168991
updated_at: 2023-06-11 22:50:19.168998
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: 2023-06-11 22:50:19.169343
updated_at: 2023-06-11 22:50:19.169350
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: 2023-06-11 22:50:19.169696
updated_at: 2023-06-11 22:50:19.169702
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: 2023-06-11 22:50:19.170754
updated_at: 2023-06-11 22:50:19.170761
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: 2023-06-11 22:50:19.171109
updated_at: 2023-06-11 22:50:19.171115
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: 2023-06-11 22:50:19.171848
updated_at: 2023-06-11 22:50:19.171855
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: 2023-06-11 22:50:19.172203
updated_at: 2023-06-11 22:50:19.172210
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: 2023-06-11 22:50:19.173975
updated_at: 2023-06-11 22:50:19.173982
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: 2023-06-11 22:50:19.174329
updated_at: 2023-06-11 22:50:19.174336
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: 2023-06-11 22:50:19.174687
updated_at: 2023-06-11 22:50:19.174693
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: 2023-06-11 22:50:19.175041
updated_at: 2023-06-11 22:50:19.175048
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: 2023-06-11 22:50:19.175399
updated_at: 2023-06-11 22:50:19.175405
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: 2023-06-11 22:50:19.175753
updated_at: 2023-06-11 22:50:19.175760
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: 2023-06-11 22:50:19.176112
updated_at: 2023-06-11 22:50:19.176119
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: 2023-06-11 22:50:19.176470
updated_at: 2023-06-11 22:50:19.176476
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: 2023-06-11 22:50:19.176824
updated_at: 2023-06-11 22:50:19.176830
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: 2023-06-11 22:50:19.177180
updated_at: 2023-06-11 22:50:19.177187
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: 2023-06-11 22:50:19.177534
updated_at: 2023-06-11 22:50:19.177541
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: 2023-06-11 22:50:19.180017
updated_at: 2023-06-11 22:50:19.180024
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: 2023-06-11 22:50:19.180371
updated_at: 2023-06-11 22:50:19.180378
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: 2023-06-11 22:50:19.180727
updated_at: 2023-06-11 22:50:19.180734
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: 2023-06-11 22:50:19.181784
updated_at: 2023-06-11 22:50:19.181791
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: 2023-06-11 22:50:19.182136
updated_at: 2023-06-11 22:50:19.182143
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: 2023-06-11 22:50:19.183553
updated_at: 2023-06-11 22:50:19.183559
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: 2023-06-11 22:50:19.183907
updated_at: 2023-06-11 22:50:19.183914
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: 2023-06-11 22:50:19.184267
updated_at: 2023-06-11 22:50:19.184273
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: 2023-06-11 22:50:19.184624
updated_at: 2023-06-11 22:50:19.184631
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: 2023-06-11 22:50:19.184979
updated_at: 2023-06-11 22:50:19.184986
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: 2023-06-11 22:50:19.185687
updated_at: 2023-06-11 22:50:19.185693
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: 2023-06-11 22:50:19.186045
updated_at: 2023-06-11 22:50:19.186051
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: 2023-06-11 22:50:19.187106
updated_at: 2023-06-11 22:50:19.187113
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: 2023-06-11 22:50:19.187463
updated_at: 2023-06-11 22:50:19.187470
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: 2023-06-11 22:50:19.187814
updated_at: 2023-06-11 22:50:19.187821
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: 2023-06-11 22:50:19.189248
updated_at: 2023-06-11 22:50:19.189254
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: 2023-06-11 22:50:19.189602
updated_at: 2023-06-11 22:50:19.189609
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: 2023-06-11 22:50:19.192778
updated_at: 2023-06-11 22:50:19.192785
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: 2023-06-11 22:50:19.193136
updated_at: 2023-06-11 22:50:19.193143
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: 2023-06-11 22:50:19.193858
updated_at: 2023-06-11 22:50:19.193864
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: 2023-06-11 22:50:19.194575
updated_at: 2023-06-11 22:50:19.194582
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: 2023-06-11 22:50:19.194929
updated_at: 2023-06-11 22:50:19.194936
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: 2023-06-11 22:50:19.195661
updated_at: 2023-06-11 22:50:19.195668
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: 2023-06-11 22:50:19.196019
updated_at: 2023-06-11 22:50:19.196025
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: 2023-06-11 22:50:19.196375
updated_at: 2023-06-11 22:50:19.196382
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: 2023-06-11 22:50:19.196738
updated_at: 2023-06-11 22:50:19.196745
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: 2023-06-11 22:50:19.197099
updated_at: 2023-06-11 22:50:19.197105
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: 2023-06-11 22:50:19.197475
updated_at: 2023-06-11 22:50:19.197481
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: 2023-06-11 22:50:19.199606
updated_at: 2023-06-11 22:50:19.199613
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: 2023-06-11 22:50:19.199958
updated_at: 2023-06-11 22:50:19.199964
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: 2023-06-11 22:50:19.201019
updated_at: 2023-06-11 22:50:19.201026
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: 2023-06-11 22:50:19.201372
updated_at: 2023-06-11 22:50:19.201378
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: 2023-06-11 22:50:19.201729
updated_at: 2023-06-11 22:50:19.201736
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: 2023-06-11 22:50:19.202095
updated_at: 2023-06-11 22:50:19.202102
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: 2023-06-11 22:50:19.203181
updated_at: 2023-06-11 22:50:19.203187
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: 2023-06-11 22:50:19.203547
updated_at: 2023-06-11 22:50:19.203554
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: 2023-06-11 22:50:19.203901
updated_at: 2023-06-11 22:50:19.203908
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: 2023-06-11 22:50:19.206042
updated_at: 2023-06-11 22:50:19.206049
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: 2023-06-11 22:50:19.206400
updated_at: 2023-06-11 22:50:19.206407
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: 2023-06-11 22:50:19.206760
updated_at: 2023-06-11 22:50:19.206767
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: 2023-06-11 22:50:19.207124
updated_at: 2023-06-11 22:50:19.207131
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: 2023-06-11 22:50:19.207497
updated_at: 2023-06-11 22:50:19.207504
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: 2023-06-11 22:50:19.207885
updated_at: 2023-06-11 22:50:19.207891
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: 2023-06-11 22:50:19.208237
updated_at: 2023-06-11 22:50:19.208244
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: 2023-06-11 22:50:19.209296
updated_at: 2023-06-11 22:50:19.209303
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: 2023-06-11 22:50:19.209651
updated_at: 2023-06-11 22:50:19.209657
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: 2023-06-11 22:50:19.210005
updated_at: 2023-06-11 22:50:19.210012
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: 2023-06-11 22:50:19.211440
updated_at: 2023-06-11 22:50:19.211447
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: 2023-06-11 22:50:19.211797
updated_at: 2023-06-11 22:50:19.211804
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: 2023-06-11 22:50:19.212154
updated_at: 2023-06-11 22:50:19.212161
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: 2023-06-11 22:50:19.213243
updated_at: 2023-06-11 22:50:19.213250
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: 2023-06-11 22:50:19.213600
updated_at: 2023-06-11 22:50:19.213606
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: 2023-06-11 22:50:19.213966
updated_at: 2023-06-11 22:50:19.213972
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: 2023-06-11 22:50:19.214323
updated_at: 2023-06-11 22:50:19.214329
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: 2023-06-11 22:50:19.214687
updated_at: 2023-06-11 22:50:19.214693
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: 2023-06-11 22:50:19.215063
updated_at: 2023-06-11 22:50:19.215070
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: 2023-06-11 22:50:19.215423
updated_at: 2023-06-11 22:50:19.215429
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: 2023-06-11 22:50:19.215780
updated_at: 2023-06-11 22:50:19.215787
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: 2023-06-11 22:50:19.218612
updated_at: 2023-06-11 22:50:19.218619
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: 2023-06-11 22:50:19.218972
updated_at: 2023-06-11 22:50:19.218978
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: 2023-06-11 22:50:19.219326
updated_at: 2023-06-11 22:50:19.219332
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: 2023-06-11 22:50:19.219679
updated_at: 2023-06-11 22:50:19.219686
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: 2023-06-11 22:50:19.220032
updated_at: 2023-06-11 22:50:19.220038
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: 2023-06-11 22:50:19.220391
updated_at: 2023-06-11 22:50:19.220398
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: 2023-06-11 22:50:19.221454
updated_at: 2023-06-11 22:50:19.221460
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: 2023-06-11 22:50:19.222524
updated_at: 2023-06-11 22:50:19.222531
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: 2023-06-11 22:50:19.222875
updated_at: 2023-06-11 22:50:19.222882
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: 2023-06-11 22:50:19.223229
updated_at: 2023-06-11 22:50:19.223235
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: 2023-06-11 22:50:19.223587
updated_at: 2023-06-11 22:50:19.223594
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: 2023-06-11 22:50:19.223946
updated_at: 2023-06-11 22:50:19.223953
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: 2023-06-11 22:50:19.224305
updated_at: 2023-06-11 22:50:19.224312
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: 2023-06-11 22:50:19.224669
updated_at: 2023-06-11 22:50:19.224675
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: 2023-06-11 22:50:19.226462
updated_at: 2023-06-11 22:50:19.226468
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: 2023-06-11 22:50:19.227191
updated_at: 2023-06-11 22:50:19.227198
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: 2023-06-11 22:50:19.227560
updated_at: 2023-06-11 22:50:19.227567
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: 2023-06-11 22:50:19.227914
updated_at: 2023-06-11 22:50:19.227920
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: 2023-06-11 22:50:19.228267
updated_at: 2023-06-11 22:50:19.228274
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: 2023-06-11 22:50:19.228624
updated_at: 2023-06-11 22:50:19.228631
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: 2023-06-11 22:50:19.228979
updated_at: 2023-06-11 22:50:19.228986
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: 2023-06-11 22:50:19.230395
updated_at: 2023-06-11 22:50:19.230402
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: 2023-06-11 22:50:19.231097
updated_at: 2023-06-11 22:50:19.231104
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: 2023-06-11 22:50:19.232379
updated_at: 2023-06-11 22:50:19.232385
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: 2023-06-11 22:50:19.233088
updated_at: 2023-06-11 22:50:19.233095
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: 2023-06-11 22:50:19.233437
updated_at: 2023-06-11 22:50:19.233444
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: 2023-06-11 22:50:19.233790
updated_at: 2023-06-11 22:50:19.233796
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: 2023-06-11 22:50:19.234139
updated_at: 2023-06-11 22:50:19.234146
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: 2023-06-11 22:50:19.234490
updated_at: 2023-06-11 22:50:19.234496
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: 2023-06-11 22:50:19.237327
updated_at: 2023-06-11 22:50:19.237334
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: 2023-06-11 22:50:19.238052
updated_at: 2023-06-11 22:50:19.238058
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: 2023-06-11 22:50:19.238773
updated_at: 2023-06-11 22:50:19.238779
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: 2023-06-11 22:50:19.239128
updated_at: 2023-06-11 22:50:19.239135
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: 2023-06-11 22:50:19.239829
updated_at: 2023-06-11 22:50:19.239836
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: 2023-06-11 22:50:19.240185
updated_at: 2023-06-11 22:50:19.240191
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: 2023-06-11 22:50:19.240539
updated_at: 2023-06-11 22:50:19.240546
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: 2023-06-11 22:50:19.240903
updated_at: 2023-06-11 22:50:19.240910
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: 2023-06-11 22:50:19.241259
updated_at: 2023-06-11 22:50:19.241265
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: 2023-06-11 22:50:19.241962
updated_at: 2023-06-11 22:50:19.241969
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: 2023-06-11 22:50:19.242314
updated_at: 2023-06-11 22:50:19.242321
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: 2023-06-11 22:50:19.242666
updated_at: 2023-06-11 22:50:19.242673
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: 2023-06-11 22:50:19.243016
updated_at: 2023-06-11 22:50:19.243023
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: 2023-06-11 22:50:19.244092
updated_at: 2023-06-11 22:50:19.244099
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: 2023-06-11 22:50:19.245189
updated_at: 2023-06-11 22:50:19.245196
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: 2023-06-11 22:50:19.247320
updated_at: 2023-06-11 22:50:19.247327
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: 2023-06-11 22:50:19.247683
updated_at: 2023-06-11 22:50:19.247689
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: 2023-06-11 22:50:19.248042
updated_at: 2023-06-11 22:50:19.248049
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: 2023-06-11 22:50:19.248401
updated_at: 2023-06-11 22:50:19.248407
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


