text
stringlengths 218
965
|
|---|
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Goblet squat- [/INST]The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. It can help lifters of all levels improve their squat technique and hip mobility, but can also work as a muscle-building or strength accessory movement for experienced athletes. It also works well in combinations, complexes, and flows with other kettlebell movements like swings, presses, and cleans. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suitcase Dumbbell Carry [/INST]The dumbbell suitcase carry is similar to a dumbbell farmer’s carry, but only uses one dumbbell rather than two. This simple change provides a significant challenge to the abdominal muscles. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hamstring slide [/INST]The hamstring slide is a bodyweight exercise targeting the hamstrings. Lying supine on a smooth surface, bend your knees to pull both heels toward you. The sliding action requires a pad, cloth, or furniture sliders under the heels. These are considered more difficult than exercise ball hamstring curls and are a great primer movement before heavy squats or deadlifts, or as an accessory movement later in a lower-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Cable Rows [/INST]The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Triceps Pushdown [/INST]The cable V-bar push-down is a popular gym exercise for targeting the triceps. It utilizes an angled bar, which can allow you to move heavier weights more comfortably than a straight bar or rope. It is usually performed for moderate to high reps, such as 8-12 reps or more 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>> Barbell Deadlift Bent Row Complex [/INST]The barbell deadlift bent-over row complex combines two movements to target the posterior chain. It requires using a lighter weight than you could handle for heavy deadlifts alone, but doubles down on activation in the upper back, lower back, and glutes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm low cable triceps extension [/INST]The single-arm low cable triceps extension is a single-joint isolation exercise for building the triceps. It involves driving a handle attached to a cable stack overhead to full extension. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, 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>> Decline dumbbell bench press [/INST]The decline dumbbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, it is usually performed 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>> FYR Dumbbell Arnold Press [/INST]Named after the iconic bodybuilder/movie star, the Arnold press adds rotation to a classic shoulder press, hitting all three heads of the deltoids in one motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Barbell Back Squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Arnold press [/INST]Named after the iconic bodybuilder and movie star, the Arnold press adds rotation to a classic shoulder press. It allows the hands to rotate naturally, while also hitting all three heads of the deltoids in one motion. It is usually performed for moderate to high reps, such as 8-12 reps 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>> Lying cable triceps extension [/INST]The lying cable triceps extension is an isolation exercise performed lying on either a bench or the floor. This movement is usually performed for moderate to high reps for a burn and pump as part of an arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench skip [/INST]The bench skip is an explosive lower-body exercise that involves alternating the position of the feet on top of a bench. It primarily targets the muscles of the lower body, but is also a serious cardiovascular challenge. It is often performed for high reps or for time as part of a fat-loss or athleticism-focused workout or circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Treadmill running [/INST]Treadmill running is a popular cardiovascular exercise performed on a machine that is available in most gyms. Performing this exercise on a treadmill allows you to adjust the speed of your running and, depending on the machine, perform it on an adjustable incline. Many machines also have built-in heart rate monitors and timers to help you track your progress. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Extensions [/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>> Long sit-up [/INST]The long sit-up is an advanced version of the sit-up exercise that is performed with the hands reaching over the head. This lengthens the torso, making it harder for the abs to contract and lift the upper body. Long sit-ups can be performed for time or for reps, with the feet anchored or free. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Clock push-up [/INST]The clock push-up is a series of regular push-ups performed one at a time, moving your hands one step to the side between each one until you've completed a full circle. It targets the same muscles as traditional push-ups, such as the chest, triceps, and shoulders, but adds an endurance and core challenge to traditional push-ups. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Parallel bars leg raise [/INST]The parallel bars leg raise is a bodyweight exercise that targets the abs. It is performed on parallel bars, starting in the top position of a dip. Leg raises are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training. However, this difficult variation may require some time to build up to those rep ranges. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Tiger-bend push-up [/INST]The tiger-bend push-up is an advanced push-up variation where you shift onto your forearms at the bottom position and then back onto your hands and up again. It targets the triceps far more than regular push-ups. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg machine seated calf raise [/INST]The single-leg 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, but occasionally for higher reps of 20 per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall shoulder tap [/INST]The wall shoulder tap is a bodyweight shoulder exercise that is a popular movement for gymnasts, cheerleaders, and other athletes who need to spend a lot of time in dynamic handstand movements. Beginning in a handstand position with toes touching the wall, one hand is raised to touch the opposing shoulder. This continues in alternating fashion for the duration of the set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm incline triceps extension [/INST]The single-arm incline triceps extension is a dumbbell exercise targeting the triceps. The incline angle helps to target the long head of the triceps in particular. This exercise is usually performed for moderate to high reps 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>> Face-down incline dumbbell biceps curl [/INST]The face-down incline dumbbell biceps curl is an exercise targeting the biceps and performed face down on an incline bench. This creates a vertical arm angle, which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine single-arm shrug [/INST]The Smith machine single-arm 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>> Battle ropes [/INST]Battle ropes are an explosive training tool that involves moving the rope in waves with the other end of the rope anchored at ground level. There are many different types of waves, but the most common is alternating waves with the left and right hands. The battle ropes can be performed for short bursts as power training, for longer durations as cardiovascular training, or as a component of a conditioning or fat-loss circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crunches [/INST]The crunch is a popular core exercise targeting the rectus abdominis, or "six-pack" muscles, as well as the obliques. It has been the centerpiece of many ab-focused workouts, due to both its simplicity and the intense burn and mind-muscle connection it produces. It can be performed for time or reps as part of 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>> Machine 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>> Dumbbell jump squat with rotation [/INST]The dumbbell jump squat with rotation is a popular movement combining an explosive lower-body movement with extra upper-body loading in the form of dumbbells held in the hands. Each jump ends with the body turned 90 degrees, adding a rotational power component to the lift. It is usually performed with light weights for high reps in fat-loss and conditioning workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable straight-bar upright row [/INST]The cable straight-bar upright row is an isolation exercise for the traps and the medial deltoids. It may not be appropriate for all lifters depending on their shoulder health and injury history. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing hamstring stretch [/INST]The standing hamstring stretch is an exercise that stretches the hamstrings, the muscles that cover the back of the thighs. It involves looping a band around one foot and then pulling it, which produces an intense stretch in the hamstrings. It can be performed prior to training the lower body or playing sports, or as a restorative stretch anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Curtsy lunge [/INST]The curtsy lunge is a lower-body bodyweight movement that targets the muscles of the hips and glutes. It is usually performed for moderate to high reps, at least 8-12 reps per leg. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell floor press [/INST]The dumbbell floor press is a multijoint pressing exercise performed lying on the floor. It can be performed either with the knees bent or flat. The floor press limits the range of motion you would achieve with a regular dumbbell bench press, but still targets the chest, triceps, and anterior delts. This allows you to press more weight than in a dumbbell bench press, and perhaps put less stress on the shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Triple-clap push-up [/INST]The triple-clap push-up is an explosive bodyweight exercise aimed at increasing upper-body power and strength. It is an advanced exercise targeting the muscles of the chest, triceps, core, and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sit-Up - Gethin Variation [/INST]The sit-up is a popular bodyweight exercise focused on the abdominal muscles. It has also been used as part of military, tactical, and scholastic fitness tests for many years. It can be performed for time or reps, with the feet anchored or free, on flat ground or a bench. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Single-Leg Calf Press - Gethin Variation [/INST]The single-leg 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, but occasionally for higher reps of 20 per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell side squat [/INST]The kettlebell side squat is a popular movement to build mobility and lateral strength in the hips. It can be performed for time or for reps, either on its own or as part of a kettlebell circuit, complex, or flow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> High-Pulley Cable Curl - Gethin Variation [/INST]Also known as a crucifix curl, the overhead cable curl is a biceps-focused exercise performed between two cable stacks, using a pair of D-handles. The arms and elbows are held at shoulder height throughout the movement, and both hands curl in toward the ears. This position is designed to eliminate shoulder involvement and momentum, while targeting the biceps peak. This movement is generally done for moderate to high reps, such as 8-12 reps per set or more, as part of arm-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Hack Squat [/INST]The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm pull-down [/INST]The single-arm pull-down is a variation on the lat pull-down that is performed one arm at a time, usually with a D-shaped handle and a cable stack. Many lifters find they can feel the lat (latissimus dorsi) muscles working better with single-arm variations. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Surfer sprawl [/INST]The surfer sprawl is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a burpee, but instead of jumping at the top, you end in a "surfer position," alternating sides with each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. The surfer position offers a unique way to challenge the body by staying in a low position rather than standing up after the plank. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline EZ-bar skullcrusher [/INST]The decline EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The angle of the bench creates a greater range of motion than flat bench skullcrushers, as well as targeting the lateral head of the muscle. This exercise is usually performed for moderate to high reps 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>> Seated bar twist [/INST]The seated bar twist is a core exercise meant to strengthen the obliques. It is often performed for high reps with relatively light weight, such as an empty barbell, a lightweight fixed-weight bar, or even a PVC pipe. It can be performed during a workout, at the end of a workout, or outside of the gym to build core strength and resiliency. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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>> Squat hold with band pull-apart [/INST]The squat hold with band pull-apart is a combination of the squat hold and band pull-apart. It involves holding the squat position with the thighs at or below parallel to the ground while performing a band pull-apart. The band pull-apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. The squat hold band pull-apart can be performed for mobility purposes or to increase time under tension on lower-body muscles including the quads, glutes, and hamstrings. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging Oblique Knee Raise [/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>> Banded Hammer Press - Gethin Variation [/INST]The machine chest press is an upper body exercise targeting the pectoral muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank leg raise [/INST]The plank leg raise is an isometric abdominal exercise that targets the muscles of the core, the deep core or transversus abdominis in particular. It also targets the muscles of the glutes and hips. 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>> Hybrid deadlift [/INST]The hybrid deadlift is a version of the barbell deadlift in which the lifter's stance is wider than a conventional position, but narrower than a wide sumo deadlift. The feet are just outside the shoulders and grip placement is just inside of the legs. Many non-competitive lifters find this position to be more spine friendly and strong than either of the other traditional stances. This variation of the deadlift has all the same benefits as the others, and is capable of building serious full-body and posterior chain strength. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable seated row [/INST]The single-arm cable seated row is a version of the cable row movement that trains the muscles of the upper back one side at a time. It targets a wide range of muscles including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree. The single-arm row can work well in a variety of rep ranges but is most popular in muscle-building workouts or as an accessory movement for strength workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate lateral raise [/INST]The plate lateral raise is an exercise targeting the side heads of the shoulder muscles or deltoids. It closely resembles the more popular dumbbell lateral raise, but is performed with light plates, making the movement slightly more difficult. It is usually performed for moderate to high reps as part of a shoulder 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>> UP Single-Leg Press [/INST]The single-leg leg press is an exercise targeting the quadriceps one leg at a time. Many lifters prefer the leg press to squatting for several reasons, including the perception that it’s safer for the spine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated barbell shoulder press [/INST]The seated barbell shoulder press is a classic exercise for building muscle and strength in the shoulders. The triceps also play a significant role in pressing the barbell overhead. Performing the movement seated reduces help from the lower body and decreases the risk of overextending the lumbar spine during the movement. This press variation can be the primary pressing movement on an upper-body or shoulder day, or an effective accessory movement later in a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spider crunch [/INST]The spider crunch is a core exercise that begins in a straight-arm plank position and involves raising one knee toward your same-side elbow to target the obliques. It is similar to a mountain climber, but with the knees out wider. It can be performed for time or reps as bodyweight ab training or conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hack Squat [/INST]The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Pull-Up [/INST]The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of “relative strength” which is strength in relation to bodyweight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rotator cuff warm-up [/INST]The rotator cuff warm-up is a simple exercise targeting the rotator cuffs through weighted shoulder external rotation. It's a classic way to warm up the shoulder prior to sports or training, as well as a common rehab movement. The rotator cuffs are a notorious injury-prone structure in the shoulders of Major League pitchers and other athletes. This is a movement most commonly done for moderate to high reps, such as 8-12 reps or more per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended oblique crunch [/INST]The suspended oblique crunch is an abdominal exercise performed with the feet in the stirrups of a suspension strap system. It targets the muscles of the core, most prominently the obliques, but also the rectus abdominis or "six-pack" muscles, the shoulders, and deep core muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm standing shoulder press [/INST]The single-arm standing shoulder press is a popular exercise to build size and strength the shoulders and triceps. Most lifters find they can go heavier (per arm) on this movement than if they are pressing two dumbbells simultaneously, making it an effective strength movement as well as a muscle-building movement in higher reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Negative pull-up [/INST]The negative pull-up is a multijoint bodyweight exercise that focuses on just one half of the traditional pull-up: the lowering, eccentric, or "negative" portion. Because muscles are stronger eccentrically than they are concentrically, many people can perform negatives even if they can't perform full pull-ups. For this reason, it is a popular training tool to help people earn their first pull-up rep, or as a back-off exercise after doing full pull-ups. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell farmer's walk [/INST]The dumbbell farmer's walk is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side plank pulse [/INST]The side plank pulse is a dynamic version of the side plank exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It can be performed for time or reps and can work in a warm-up or in the core-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>> Close-Hands Push-Up [/INST]The close push-up is an upper-body exercise that targets the chest, triceps, and shoulders. The close hand position places more emphasis on the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side kick-through [/INST]The side kick-through is a full-body movement that involves isometric holds and moving the body through different ranges of motion, beginning in a bear crawl position. The difference between a side kick-through and a sit-through is that your butt stays off the ground throughout the entire rep. It is commonly performed in bodyweight circuits and animal-style flows, but can also work for reps on its own or as part of a dynamic warm-up or mobility sequence. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Tempo L-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>> Crunch - Gethin Variation [/INST]The crunch is a popular core exercise targeting the rectus abdominis, or "six-pack" muscles, as well as the obliques. It has been the centerpiece of many ab-focused workouts, due to both its simplicity and the intense burn and mind-muscle connection it produces. It can be performed for time or reps as part of 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>> Rhomboids SMR [/INST]Rhomboids self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the rhomboid muscles of the mid back, some people find they can cause this often painful and tight area to relax or "release." Rhomboids SMR is often accompanied by SMR on the lats, or by stretches that target the rhomboids or lats. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell hollow-body floor press [/INST]The dumbbell hollow-body floor press combines upper-body strength and core work in one move. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Bench Press [/INST]The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse Grip Triceps Pushdown [/INST]The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to do with how the hands are positioned holding the bar: the palms facing up rather than down. Because grip will be a limiting factor, this movement is usually performed for moderate to high reps, such as 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>> Wide-grip hands-elevated push-up [/INST]The wide-grip hands-elevated push-up is a variation on the elevated push-up performed with the hands farther apart than with a standard push-up. Having the hands higher than the feet makes it easier than wide-grip push-ups on the floor, but the extra width also puts more emphasis on the chest muscles. It can be used as a substitute for wide-grip floor push-ups, or as a mechanical dropset after maxing out on floor push-ups. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Squat - Gethin Variation [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Banded Plank Jack [/INST]The banded plank jack is a variation on the plank that involves moving the legs in and out for repetitions. Having a band around the thighs forces the lower body to work harder, particularly the hips and glutes. The plank jack is commonly performed as part of a bodyweight circuit, or as part of a dynamic warm-up. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated push-up [/INST]The feet-elevated push-up is a variation on the push-up, a bodyweight standard. The feet are elevated so that your body is aligned at an angle to the floor rather than parallel. This makes it more difficult than push-ups on the floor, but also puts more emphasis on the shoulder muscles. It is often used as a bodyweight substitute for incline presses, or as a burnout movement for a chest or shoulder workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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>> Carioca quick step [/INST]The carioca quick step is a lateral bodyweight exercise targeting the adductors but also promoting agility and overall conditioning. It’s a favorite of football players, particularly defensive backs, because it mimics the way they have to track wide receivers downfield. It can also help mobilize the hips for athletes and lifters 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>> Southpaw sprawl [/INST]The southpaw sprawl is a full-body movement that combines elements of a single-arm plank and a sprawl. It also has a rotational component, with a jumping leg-cross and torso twist in a single-arm plank position. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating single-leg sprawl [/INST]The alternating single-leg sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It differs from a standard sprawl by including a single-leg plank instead of a regular plank at the bottom. 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>> Single-cone sprint drill [/INST]The single-cone sprint drill is an agility drill that involves moving quickly around a single cone. It demands that an athlete start, stop, and change directions all in a short period of time and a small space. It can be beneficial for football players and other athletes where quick changes of direction are important. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Dumbbell Romanian Deadlift [/INST]The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip hands-elevated push-up [/INST]The reverse-grip hands-elevated push-up is a bodyweight exercise performed on a Smith machine or other elevated surface. It targets the chest, triceps, and shoulders. It can work as a regression of floor reverse-grip push-ups, or in a progressive mechanical dropset moving the bar up once you reach failure at a lower height. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate front raise [/INST]The plate front raise is a variation of the front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, or other weight. It can provide variety in a shoulder-focused muscle-building workout or as part of an upper-body or full-body circuit. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Hip Thrust [/INST]The barbell hip thrust is an exercise that engages the posterior chain, particular the glutes. It involves fully extending your hips while holding a weighted barbell across the midsection. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Walking Lunge [/INST]The dumbbell walking lunge tests your ability to maintain balance while challenging the quads, glutes, and hamstrings as well as core muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing barbell overhead triceps extension [/INST]The standing barbell overhead triceps extension is an isolation movement targeting the triceps. The overhead position targets the long head of the triceps in particular. This movement is generally performed for moderate to high reps as part of the arms-focused portion of a workout. If holding a straight bar bothers the wrists or elbows, it can alternately be performed with an EZ-bar or neutral-grip bar. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg press calf raise [/INST]The leg press calf raise is a variation of the standing calf raise performed in a leg press machine. This allows for heavy loading, but also shoulder comfort from the pads of the leg press. Calf raise variations are often performed for relatively high reps, such as 10-20 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip incline dumbbell bench press [/INST]The reverse-grip incline dumbbell bench press is an upper-body exercise targeting the pectoral muscles. Pressing with a reverse grip targets the upper chest in particular, especially when performed on an incline. This press variation is usually performed 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>> Single-Arm Bent-Over Rear Delt Raise - Gethin Variation [/INST]The single-arm bent-over rear delt fly or rear delt raise is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically the rear head of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder 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>> ACFT Sprint-drag-carry [/INST]The sprint-drag-carry is a strength and endurance relay that is part of the new Army Combat Fitness Test or ACFT. It combines sprinting, reverse sled drag, side shuffle, and a farmer's carry to test overall strength and athletic conditioning. Practicing this relay as a drill is great for developing strenght, speed, endurance, and power, and 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>> AM Bodyweight 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>> One-Arm Cable Read Delt Fly - Gethin Variation [/INST]The single-arm bent-over cable rear delt fly is an exercise targeting the rear deltoids. It is a great way to isolate this area of the shoulder and attack each side independently. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hack Squat - Gethin Variation [/INST]The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Hollow-Body Hold [/INST]The hollow-body hold is an isometric exercise that increases strength and stability in the core muscles. It is common in gymnastics training, CrossFit training, and as a core tension and bracing drill for lifters and athletes of all types. It is performed for time and can be performed as an activation drill prior to lifting, as part of a circuit, or as equipment-free core training anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band bent-over row [/INST]The band bent-over row is an exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. Bands provide dynamic resistance and can work equally well in strength, muscle-building, or circuit-style fat-loss workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Dumbbell Press [/INST]The seated dumbbell shoulder pressis an exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also assist. Some lifters feel that using dumbbells versus a barbell reduced injury risk. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg cable hip extension [/INST]The single-leg cable hip extension is an isolation exercise that targets the glutes, specifically the gluteus maximus. It is a common burnout movement on a lower-body focused day and is usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bar shoulder extension stretch [/INST]The bar shoulder extension stretch is a technique to increase overhead mobility (known as shoulder flexion) and thoracic extension with the help of a bar or other stable object. It is often used as part of a warm-up before upper-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Front Barbell Raise - Gethin Variation [/INST]The incline face-down bar front raise is an upper-body exercise targeting the shoulders. Because it is performed face down on an angled bench, it has a greater range of motion than standing or upright-seated raises and hits the shoulders from a different angle. Raise variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or shoulder-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pass-through stretch with band [/INST]The pass-through stretch with band is a popular move to build and maintain mobility in the shoulder joint and to strengthen the muscles of the upper back and rotator cuff. It is common in CrossFit and Olympic lifting training and is usually performed as part of a warm-up or paired with movements in a workout. It can also be performed with a PVC pipe or dowel if a band isn't available. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable rope push-down [/INST]The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more 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>> Dumbbell T-hold [/INST]The dumbbell T-hold is a static exercise that primarily targets the obliques, although it also works the shoulders and upper back. It involves holding a dumbbell in the air while in a side plank position. It is usually performed for timed holds, although it can be performed dynamically for reps as a plank with dumbbell rotation. </s> |
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.