Intermediate Exercises
For those with some training experience.
Showing 91–120 of 335 exercises
Elevated Cable Rows
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
Elliptical Trainer
To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Face Pull
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Farmer's Walk
There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
Flat Bench Cable Flyes
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
Floor Glute-Ham Raise
You can use a partner for this exercise or brace your feet under something stable.
Floor Press
Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
Floor Press with Chains
Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
Foot-SMR
This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position.
Forward Drag with Press
Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
Frankenstein Squat
This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
Freehand Jump Squat
Cross your arms over your chest.
Frog Hops
Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
Frog Sit-Ups
Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
Front Plate Raise
While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
Front Squat (Clean Grip)
To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
Front Squats With Two Kettlebells
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Full Range-Of-Motion Lat Pulldown
Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
Gironda Sternum Chins
Grasp the pull-up bar with a shoulder width underhand grip.
Glute Ham Raise
Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
Good Morning
Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
Good Morning off Pins
Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
Gorilla Chin/Crunch
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Groin and Back Stretch
Sit on the floor with your knees bent and feet together.
Groiners
Begin in a pushup position on the floor. This will be your starting position.
Half-Kneeling Cable Chop
An anti-rotation core exercise performed in half-kneeling stance. The kneeling base challenges hip stability while the chop trains diagonal core control — a core staple for golf and racquet sport athletes.
Half-Kneeling Cable Lift
A kneeling-stance cable drill with an active low-to-high diagonal lift through the trunk. The athlete drives the cable from a low anchor up and across the body, kneeling on one knee so leg drive is reduced and the work shifts to trunk and shoulder rotation. Distinct from Standing Cable Lift (different stance — more leg drive), Half-Kneeling Cable Chop (high-to-low direction), and Standing Cable Wood Chop (different stance + direction).
Half-Kneeling Dumbbell Press
A single-arm overhead press with a dumbbell, performed in the half-kneeling stance (one knee down, one knee up at 90 degrees, hips square). The half-kneeling stance reduces leg drive contribution and forces the trunk and shoulder to do the work — useful for athletes training shoulder mobility-under-load alongside core stability. Distinct from the kettlebell variant (different grip and wrist mechanic — kettlebell hangs at the back of the wrist), from standing barbell shoulder press (different stance + load source), and from Half-Kneeling Cable Chop / Half-Kneeling Cable Lift (those are rotation drills, this is vertical push).
Half-Kneeling Kettlebell Press
A single-arm overhead press with a kettlebell, performed in the half-kneeling stance (one knee down, one knee up at 90 degrees, hips square). The kettlebell hangs at the back of the wrist (rather than sitting in the palm like a dumbbell), which loads the wrist and forearm differently and demands more shoulder stabilisation through the press. Distinct from the dumbbell variant (different grip mechanic), from standing barbell shoulder press (different stance + load source), and from Half-Kneeling Cable Chop / Half-Kneeling Cable Lift (those are rotation drills, this is vertical push).
Hang Clean
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
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