Exercises

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Functional & Accessories

BOSU Balance Trainer Box

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Top Exercises

Band Concentration Curl

Beginner / Handle Bands / Biceps / pull

An isolation exercise that eliminates momentum. It provides a targeted stimulus for the biceps, helping to improve the mind-muscle connection.

Band Alternate Low Chest Fly

Beginner / Handle Bands / Chest / isolation

Targets the lower pectorals. The resistance band provides constant tension, and alternating arms challenges core stability and unilateral chest focus.

Archer Pull-Up

Advanced / Pull-up Bar / Back / pull

An advanced unilateral pull-up variation. It builds extreme back and arm strength while improving shoulder mobility and body control.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.

Smith Squat

Beginner / Smith Machine / Quads / squat

A foundational lower-body exercise targeting the quadriceps, glutes, and hamstrings. The guided bar provides stability for maintaining a vertical torso.

Spine Twist

Beginner / Bodyweight-only / Back / core

A restorative core exercise that improves thoracic mobility and oblique strength. It is essential for maintaining spinal health and rotational power.

Side Plank

Beginner / Bodyweight-only / Abs / core

A staple isometric core movement for lateral stability. It targets the obliques, quadratus lumborum, and shoulder stabilizers.

Shrimp Squat

Intermediate / Bodyweight-only / Quads / squat

An elite unilateral leg exercise targeting the quads and balance. It requires exceptional hip mobility and control compared to a standard squat.

Rope Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A seated row variation using a rope attachment to allow for a greater range of motion and a more natural wrist position.

Reverse Grip Incline Bench Row

Intermediate / Barbell / Back / pull

A back pulling exercise that increases bicep activation and targets the lower lats. The chest support eliminates cheating and isolates the back.

Resistance Band Lying Leg Raise

Beginner / Mini Loop Bands / Abs / core

A core exercise that targets the lower abdominals and hip flexors. The band adds extra resistance during the eccentric phase.

Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

A variation of the pulldown that focuses on the upper back, posterior deltoids, and rhomboids. It emphasizes scapular retraction and mid-back thickness.