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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Assisted Chin-Up [/INST]The reverse-grip chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body, in an underhand position, with a band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand band-assisted pull-ups. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall ball toss [/INST]The wall ball toss is an explosive full-body exercise utilizing a medicine ball. It involves squatting down, then explosively pressing a weighted ball into the air and catching it on a bounce off of a vertical surface. It is common in CrossFit workouts and can be performed for time or reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip EZ-bar bench press [/INST]The close-grip EZ-bar bench press is an exercise targeting the chest, shoulders, and triceps. This move is more commonly done with a straight bar and is often only performed with an EZ-bar as part of a complex of movements such as pull-overs or skullcrushers. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ab Crunch Machine [/INST]The machine crunch is a machine-based exercise targeting the abdominal muscles. It involves sitting upright in the machine and curling the torso down toward the chest against some pre-set level of resistance. On some machines, the knees also curl up torward the torso. Crunch machines usually use extra resistance in the form of selectorized weight stacks or plate loading, and are often performed for moderate to high reps, like 8-12 reps per set or higher, as part of the ab-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm plank with kick-back [/INST]The straight-arm plank with kick-back is a hybrid movement that trains the abdominal and triceps muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing an additional cardiovascular challenge. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball scoop throw [/INST]The medicine ball scoop throw is an explosive exercise targeting the abdominals and hips. It can be performed for lower reps with a focus on power or for higher reps with a focus on fat loss and conditioning. It begins in a semi-squat position holding a medicine ball, which then gets "scooped" up and thrown overhead in one continuous movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Glute bridge step-out [/INST]The glute bridge step-out is a lower-body bodyweight exercise that targets the glutes and hamstrings. It differs from a glute bridge by the addition of a step-out, which increases stress on the hamstrings. It can be performed for time or reps and works perfectly in a dynamic warm-up for lower-body training, but can also be performed for glute activation anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell press sit-up [/INST]The barbell press sit-up is a weighted exercise focusing on the abdominal muscles, as well as the shoulders to a lesser degree. It primarily targets the rectus abdominis or "six-pack" muscles, but also involves the obliques and deep core muscles. It can be performed on the floor with the feet anchored or unanchored, or on a decline or other bench. It is similar to the Otis-up, which is performed with a weight plate. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell biceps curl [/INST]The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine preacher curl [/INST]The machine preacher curl is a popular exercise to build size and strength in the biceps. It approximates the motion of a free-weight preacher curl, but uses a selectorized weight stack or plate-loaded machine. Many such machines offer different grips and grip widths. Machine biceps curls are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Ab Rollout - On Knees [/INST]The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars, and is considered more difficult than other ab roller variations. Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they'll be rewarded with a seriously strong core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Floor rope climb [/INST]The floor rope climb is an exercise that involves performing partial rope climbs in a prone position with the feet on the floor. It can help prepare someone for full rope climbs, but also trains the muscles of the back, biceps, and grip. It can be done for time or reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Biceps Cable Curl [/INST]The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Bent-Over One-Arm Dumbbell Triceps Extension [/INST]The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Iliotibial band SMR [/INST]Iliotibial band self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller or other "trigger point" massage tool. By applying pressure strategically to the IT band along the side of the upper leg, some people find they can cause this often painful and tight area to relax or "release." IT band SMR is often accompanied by SMR on the glute or quad muscles, or by stretches that target the glutes or quads. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shotgun row [/INST]The shotgun row is a single-arm row variation utilizing a cable stack in a staggered stance. It targets the muscles of the middle back, like the lats (latissimus dorsi) and rhomboids, but also the core. It is usually performed for moderate to high-reps, at least 8-15 reps per set, in the later stages of a back or upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Dumbbell Bench Press [/INST]The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent Over Barbell Row [/INST]The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded dip [/INST]The banded dip is a bodyweight exercise targeting the chest, triceps, and shoulders. This variation utilizes an exercise band to help support the lifter in the bottom part of the movement. This makes pushing out of the hole easier, and may combat the shoulder pain that some lifters feel when they perform dips. The top of the movement receives less help from the band, putting more stress on the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine behind-the-back shrug [/INST]The Smith machine behind-the-back shrug is an upper-body exercise targeting the traps (trapezius muscles). It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Hanging Oblique Crunch [/INST]The hanging oblique crunch an abdominal exercise that targets both the rectus abdominus or “six-pack” muscles, and the oblique muscles. It can be performed hanging from a bar, or if grip strength is a limitation, by placing the elbows in ab straps. If hanging from a straight bar is uncomfortable to the wrists or shoulder, you can also perform them hanging with a neutral grip (palms facing one another) </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell clean and jerk [/INST]The single-arm kettlebell clean and jerk is a popular kettlebell movement that is performed both in an exercise setting and competitively as a part of Russian-style girevoy sport. It differs from a clean and push-press in that the lifter "dips" under the weight rather than simply using the legs to help push the weight up. Each rep of a clean and jerk is preceded by a clean at the start of each set. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying rear delt Y [/INST]The lying rear delt Y works the shoulders, specifically the rear heads, as well as the lower trapezius muscles. At the top of the motion, the arms and torso form a Y—hence the name. Shoulder Y variations are usually performed with light weights as a warm-up or prehab movement for upper-body training, or as a burnout on shoulder day. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench Dip - Gethin Variation [/INST]The bench dip is a highly effective exercise for building the triceps. The resistance comes from the body itself, rather than weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-kettlebell windmill [/INST]The single-kettlebell windmill is a dynamic kettlebell exercise emphasizing core strength and shoulder and hip mobility and stability. It is often used as a functional warm-up or for multi-directional strength work. It doesn't work as well in a metcon or conditioning setting, and shouldn't be performed under intense fatigue. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted back extension [/INST]The weighted back extension is an exercise targeting the spinal erectors, as well as the glutes and hamstrings. Back extensions are often done for high reps without weight, but when done with weight, they can be an excellent accessory movement for deadlift strength as well as an overall posterior-chain strength builder. Because your back is the limiting factor, it's still an exercise that is usually done for moderate to high reps, such as 8-12 reps per set or higher. You can weight it with a plate or by holding a dumbbell or other weight in your hands. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Piriformis SMR [/INST]Piriformis self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the piriformis muscles in the upper gluteal region, some people find they can cause this often painful and tight muscle to relax or "release." Piriformis SMR is often accompanied by SMR on the iliotibial (IT) band or tensor fascia lata (TFL muscles), or by stretches that target the glutes and hips. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine box squat [/INST]The Smith machine box squat is a machine-based exercise targeting the quads, glutes, and hamstrings. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or power or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a full-body or lower-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Cable Cross-Over [/INST]The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell front squat [/INST]The single-arm kettlebell front squat is a popular kettlebell movement performed while holding a single kettlebell in the front-racked position. It targets the muscles of the lower body dynamically, and the muscles of the upper back and core isometrically. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball roll-out [/INST]The exercise ball roll-out is an exercise that strengthens the core, shoulders and upper- back muscles. It starts in a plank-style position, with the arms resting on a ball. Then, roll the ball out in front of you as far as you can while maintaining a strong, neutral spinal position. The lack of stability from the ball increases the degree of difficulty. This is a difficult movement, and beginners may need to use a limited range of motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Forward lunge [/INST]The forward lunge is a lower-body bodyweight exercise targeting the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. The forward lunge places more emphasis on the quads than other lunge variations. It can be performed for time or reps in the lower-body portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight triceps press [/INST]The bodyweight triceps press is an arm movement that involves performing overhead presses in a face-down position on a Smith machine or other raised bar. It is a surprisingly difficult movement that hammers all three heads of the triceps and the difficulty can easily be scaled up or down by moving the bar. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell 3-point leg extension [/INST]The kettlebell 3-point leg extension is a dynamic core exercise performed around and over a kettlebell or other short, stationary object. It is similar in some ways to a V-up or reverse crunch, but targets both the obliques and the rectus abdominis or "six-pack" muscles. It can be performed for reps or for time, usually in dedicated ab training or as part of a kettlebell and bodyweight circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lateral hop [/INST]The lateral hop is an explosive bodyweight exercise that consists of a two-legged hop to the side. It targets the lower body, including the quads, glutes, and hamstrings. Performed for reps, it also provides a serious cardiovascular challenge. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Frog kick [/INST]The frog kick is an explosive bodyweight movement that involves hopping the rear legs up and forward from a straight-arm plank position. It targets the legs, core, and shoulders, but is also a high-intensity conditioning movement that will raise core body temperature and burn serious calories. It can be performed for time or reps as part of any athleticism-focused or fat-loss circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying cable leg curl [/INST]The lying cable leg curl is a classic machine exercise for building greater muscle size and strength in the hamstrings. It's easy to learn, easy to master, and poses little in the way of injury risk. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band-suspended kettlebell bench press [/INST]The band-suspended kettlebell bench press is a bench press variation where kettlebells or weight plates are hung from the ends of a barbell by looped bands. The suspended weights can be in addition to normally loaded weight plates, or in the place of them. Because the instability of the weights makes the lift difficult, this bench press variety is a popular accessory movement for building the traditional bench press in powerlifting training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plyo push-up [/INST]The plyo push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Calf Raise [/INST]The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, and occasionally for very high burnout-focused sets of 50-100 total reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying high-cable biceps curl [/INST]The lying high-cable biceps curl is a single-joint exercise targeting the biceps in a prone (face-up) position. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-Arm Pulldown [/INST]The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Standing Dumbbell Shoulder Press [/INST]The standing dumbbell shoulder press is a classic deltoid-builder (especially the front deltoids) that’s ubiquitous in gyms around the world. Performing the move standing up as opposed to seated allows for more weight to be used. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm bar pull-down [/INST]The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner sit-up with high-five [/INST]The partner sit-up with high-five is a full-body exercise targeting the core. Partners each perform a sit-up and high-five each other mid rep. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball pass [/INST]The medicine ball pass is a simple partner-based exercise that involves throwing a weighted ball back and forth. It can be part of a dynamic warm-up for lifting or athletics, but can also work as active rest or as a component of circuit training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Seated Twist With PVC Pipe [/INST]The seated bar twist is a core exercise aiming to strengthen the obliques. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-up sprawl tuck jump [/INST]The push-up sprawl tuck jump is an explosive bodyweight sequence that combines three movements: the push-up, the sprawl, and the tuck jump. It is similar to a burpee, but with a tuck jump at the top. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Squat with alternating side leg raise [/INST]The squat with alternating side leg raise is a bodyweight version of the squat, but with a lateral leg lift to add extra focus to the abductor muscles. It can be performed for time or for reps as part of a dynamic warm-up for the lower body, or in any lower-body portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip dumbbell bench press [/INST]The close-grip dumbbell bench press is a popular variation of the dumbbell bench press in which the dumbbells are held closer than shoulder width. This places more emphasis on the triceps, and perhaps also the inner chest. The close-grip dumbbell bench press can be performed in lower reps for strength or higher reps for muscle growth. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side-to-side push-up [/INST]The side-to-side push-up is a variation of the push-up exercise where you side-step the opposite hand and foot and perform a push-up. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying leg curl [/INST]The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing dumbbell knee crunch [/INST]The standing dumbbell knee crunch is a great way to train the abs while standing up. Additionally, the deltoids are worked because the lifter holds a pair of dumbbells overhead throughout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hollow-body knee tuck [/INST]The hollow-body knee tuck is a bodyweight abdominal exercise performed on the floor. It is similar to both the hollow-body hold and the knee tuck or reverse crunch, combining elements of both. It primarily targets the muscles of the rectus abdominis, or “six-pack” muscles. It can be performed for reps or time, either as part of an ab-focused workout or as a component of a circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Weighted Push-Up [/INST]The plate-weighted push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, triceps, shoulders, upper back, and core. You can balance a plate on your upper back yourself, but it's easier and safer to have someone else put it there. If you stack a few plates up, be sure to have a spotter close at hand. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-Leg Squat With Knee Tap [/INST]The single-leg knee-tap squat is a single-leg squat variation that involves “floating” the back leg over the ground on the descent until touching just the knee to the ground or a pad. It is similar to a lunge, but without touching the back foot to the ground. It is an intense strength and coordination challenge that can work in any strength- or athleticism-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell row- [/INST]The single-arm kettlebell row is a popular muscle- and strength-building exercise that works the muscles of the back and core simultaneously. It has all the same benefits as a single-arm dumbbell row, but some people find a kettlebell more comfortable to hold during the movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shuttle run training [/INST]Shuttle run training is an athletic conditioning drill that’s great for developing speed and power, as well as changing direction. It’s a favorite of football and basketball players, but it can also be great conditioning work for lifters and athletes of all ability levels. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Good Morning - Gethin Variation [/INST]The barbell good morning is an exercise that targets glute, hamstring, and lower back development. It is often trained as an accessory movement to the deadlift, but also has value on its own. It is sometimes performed for reps in traditional strength-focused rep ranges such as 5-8 reps per set, but due to the risk posed to the lower back, is rarely treated as a max-effort single-rep lift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm dumbbell pull-over [/INST]The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. Old-school bodybuilders would perform pull-overs with light weights for sets of 20 between sets of heavy 20-rep squats, but they are more popular today in moderate rep ranges, such as 8-12 reps per set, as part of an upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Lat Pull-Down [/INST]The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Romanian Deadlift [/INST]The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Quad Extension [/INST]The leg extension is an isolation exercise for the quads. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl fire feet [/INST]Bear crawl fire feet is a variation of the bear crawl that involves running in place while in a static bear crawl hold. It adds an extra coordination and full-body challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Chest dip [/INST]The chest dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the chest, triceps, and shoulders. Dips with a chest focus are usually performed with the torso leaning forward and the elbows angled out from the torso. Dips can be performed for low reps for strength or higher reps for muscle growth. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing quad stretch [/INST]The standing quad stretch is a simple exercise designed to stretch the quadriceps, the big muscles that cover most of the thighs. This is a static stretch, meaning it’s usually performed by holding the stretched position for a certain length of time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg kettlebell deadlift [/INST]The kettlebell single-leg deadlift is a variation on the kettlebell deadlift where one foot stays planted on the ground while the other raises into the air at the bottom of the movement. It's popular in lower-body training for strength and muscle building, but also trains balance, grip, and the core muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Skullcrusher [/INST]The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case scenario. The bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper body or arms-focused workout. No need to chase a 1RM on this move! </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sled push- [/INST]The sled push is a conditioning exercise that targets the cardiovascular system and the muscles of the lower body. It involves pushing a sled along turf or another flat surface either for time or distance. Depending on your type of equipment, you may be pushing handles or straps in front of the sled. It can be used as part of a dynamic warm-up or for power training, as a finisher, or as part of a conditioning workout or circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated cable shoulder press [/INST]The seated cable shoulder press is a multijoint machine-based exercise that focuses on the deltoid or shoulder muscles, as well as the triceps. It's most common in muscle-building workouts and rep ranges, usually 8-12 reps or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pallof press [/INST]The Pallof press is an isometric exercise that trains core stability. It involves resisting rotation from a cable or band, developing what is sometimes called "anti-rotation" core strength. It is most often seen in programs for athletes who compete in sports that test strength, power, and functional movements. It can be trained in timed holds or for reps by pressing the cable or band away from the body. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stairmaster [/INST]The stair climber is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stair climber also helps build strength in the lower body, especially the glutes. It can work well at higher speeds for interval-style conditioning training, but also works well at slower paces for steady-state cardio. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-Arm Dumbbell Pull-Over - Gethin Variation [/INST]The straight-arm dumbbell pull-overpull-over was a staple exercise of the Golden Era of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properly, the exercise hits the bottom of the pecs, the lats, the abs, and the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm incline dumbbell bench press [/INST]The single-arm incline dumbbell bench press is an upper-body exercise targeting the pectoral muscles. Because balance can be an issue, this press variation is usually performed with lighter weight for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell seal row [/INST]The dumbbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine front squat [/INST]The Smith machine front squat is a machine-based exercise targeting the muscles of the lower body. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a full-body or lower-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pop squat [/INST]The pop squat is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It is similar to a jump squat, but alternates between a narrow and wide stance with each jump. It can be performed for time or reps in power training and is also effective in any fat-loss or athleticism-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell side bend [/INST]The dumbbell side bend is a popular exercise for targeting the oblique muscles of the abdomen. It is usually performed for relatively high reps, at least 8-12 reps per set or more. It can be performed one side at a time or alternating sides. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing barbell calf raise [/INST]The standing barbell calf raise is a popular exercise to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. It can be performed for time or for reps, either using a barbell or Smith machine bar if balance is a problem. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Around-the-world pull-up [/INST]The around-the-world pull-up is a more advanced version of the classic pull-up. It focuses stress more directly on the individual arms or sides of the back, while also boosting the time under tension at the top of each rep. It can be used as a progression toward a one-arm pull-up, or simply as a way to increase the challenge and variety of your pull-up training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Dumbbell Side Raise [/INST]The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them appear wider and more developed. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying quad stretch with band [/INST]The lying quad stretch with band is a simple way to stretch a chronically tight muscle group of the lower body. It is common in stretching and yoga classes but can also be performed individually as part of a warm-up, paired with movements in a workout, or as part of a cool-down or recovery strategy. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing leg swing [/INST]The standing leg swing is a dynamic stretching exercise that involves moving one leg up in front of you, as if to punt an imaginary football. This is a classic move for warming up the body and stretching the hamstrings. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hollow-body abduction [/INST]The hollow-body abduction is an isometric core exercise that includes leg abductions for an added challenge to the core and abductors. It targets multiple muscles of the core, but particularly the rectus abdominis or "six-pack" muscles. It can be performed for time or reps in the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-Bar Skullcrusher - Gethin Variation [/INST]The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case scenario. The bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper body or arms-focused workout. No need to chase a 1RM on this move! </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Cable Curl - Gethin Variation [/INST]The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell fire feet [/INST]Kettlebell fire feet is a dynamic movement that works most of the major muscle groups in the body simultaneously, while also elevating the heart rate. It's a great movement to include in kettlebell or bodyweight circuit training to increase fatigue and burn serious calories. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR V-Up [/INST]The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. It is similar to a suitcase crunch, but the lower back lifts off the ground at the top of each rep. It can be performed for time or reps in the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Air Squat [/INST]The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time or reps during a workout, or for hip and spine mobility any time. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Zercher squat [/INST]The Zercher squat is a barbell exercise in which the bar is placed in the crease of your elbows as you perform a normal squat. This movement can be awkward at first but is extremely effective in building both size and strength. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body plank march [/INST]The cross-body plank march is an exercise targeting the entire core but especially the obliques. It’s more difficult than a standard plank, with the extra stabilization challenge of bringing one knee at a time off the ground toward the opposing elbow. This will increase the challenge to the core and shoulder muscles, but also present a coordination and balance challenge. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated rear delt fly [/INST]The seated rear delt fly is an upper-body exercise that targets the real deltoid of the shoulder. By performing the movement seated, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> One-Arm Dumbbell Row [/INST]The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell seal row [/INST]The barbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Flutter kick [/INST]The flutter kick is a core exercise where the legs are held off the ground as you flutter your feet over and under each other in small motions. It targets multiple muscles of the core, but particularly the rectus abdominis or "six-pack" muscles. It can be performed for time or reps in the ab-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Box Jump (Multiple Response) [/INST]The box jump is a plyometric exercise that strengthens the muscles of the lower body, including the quads, glutes, calves and hamstrings. They also develop power in the lower-body while revving the heart rate. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Extensions - Gethin Variation [/INST]The leg extension is an isolation exercise for the quads. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Burpee over barbell [/INST]The burpee over barbell is an exercise that takes the burpee, a popular functional fitness move, and separates each rep with a lateral jump across the barbell. It works the cardiovascular system, but also the chest, quads, glutes, hamstrings, and abs. This exercise is a favorite of many athletes, including obstacle race participants. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Broad Jump [/INST]The broad jump is an explosive lower-body exercise. It is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the farther you'll be able to jump. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Toes-to-bar [/INST]The hanging toes-to-bar is an advanced abdominal exercise in which the lifter touches their feet to a pull-up bar. There are many ways to perform this movement: strict or swinging, arms completely straight or slightly bent, legs straight or bent, each providing unique benefits and challenges. Initially, it may be a difficult move to do for a single rep, but once you build the requisite core, lat, and shoulder strength, it can be performed for higher reps. </s> |
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