Библиотека упражнений

Hack one leg calf raise

Adjust the sled machine to an appropriate weight. Stand on the sled machine with one foot, keeping the other foot off the ground. Hold onto the handles for stability. Raise your heel as high as…

Hamstring stretch

Stand with your feet shoulder-width apart. Step forward with your right foot and shift your weight onto your right leg. Keeping your back straight, slowly bend forward at the hips, reaching towards…

Seated piriformis stretch

Sit on the ground with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left knee. Place your left elbow on the outside of your right knee and…

Dumbbell Zottman Curl

Band close-grip pulldown

Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart. Step back to create…

Cable kneeling rear delt row (with rope) (male)

Attach a rope handle to a low cable pulley and kneel down facing the machine. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. Keeping your…

Barbell sumo deadlift

Stand with your feet wider than shoulder-width apart, toes pointing outwards. Place a barbell on the ground in front of you, centered between your feet. Bend your knees and lower your hips, keeping…

Bent-Over Reverse-Grip Barbell Row

Alternating Kettlebell Swing

Seated Barbell Front Shoulder Press

Bent-Over Reverse-Grip EZ Bar Row

Cable Side Crunch