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<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>> One-Arm Cable Side Raise - Gethin Variation [/INST]The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the traps and upper back, and allows you to focus on each side independently. Because grip is a limitation, it is usually performed for moderate to high reps, like at least 8-12 reps per set, as part of an upper body or shoulders-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Medicine ball overhead power throw [/INST]The medicine ball overhead power throw is an explosive exercise targeting the abdominals and hips. This specific exercise is part of the new Army Combat Fitness Test or ACFT. 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>> Paul Carter Barbell Curl [/INST]The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and allows heavier loading than many other curl variations. It is usually performed in moderate to high reps, such as 8-12 reps per set, as part of the arm-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>> Total Fitness Skip [/INST]The skip is an exercise that builds power and explosiveness in the legs. It's commonly performed by children and in gym classes, but is also great for working the legs and hip flexors, making it a favorite warm-up for athletes who need to explode vertically. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell shrug [/INST]The barbell shrug is an exercise targeting the traps (trapezius muscles). It is popular in strength and muscle-focused upper-body training, and is often trained on a shoulder day. With the assistance of straps, it can be loaded heavily, but it is still usually performed for moderate to high reps, such as 8-10 reps per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine crunch [/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 against a pre-set level of resistance. On some machines, the knees also curl up toward 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, such as 8-12 reps per set or more, 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>> Leverage Chest Press [/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>> Band lateral raise [/INST]The band lateral raise is a shoulder exercise that targets the medial or middle head of the deltoid muscle. It's a variation of the dumbbell lateral raise, a staple strength-training move. The band lateral raise is a great option for warm-up or accessory work on upper-body training days. The dynamic tension of the band provides constant tension and matches the strength curve of the movement. It is usually performed for moderate to high reps, at least 8-12 reps, 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>> Incline bench press [/INST]The incline bench press is a popular barbell exercise targeting the chest muscles, particularly the upper 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>> Incline Bench Rear Dumbbell Fly - Gethin Variation [/INST]The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 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>> Head-on-bench dumbbell rear delt raise [/INST]The head-on-bench dumbbell rear delt raise is an exercise targeting the posterior shoulder muscles, or rear deltoids. This variation of the bent-over rear delt raise often helps to better isolate this area of the shoulder. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 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>> Exercise ball crunch [/INST]The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo focusing on a hard contraction, or for higher reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate hammer curl [/INST]The plate hammer curl is an exercise that targets the long head of the biceps as well as the brachialis and brachioradialis muscles. Typically hammer curls are done with dumbbells, but in this case, holding a weight plate places the hands in the same neutral position. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated cable chest fly [/INST]The seated cable chest fly is an isolation movement that uses a cable stack and an upright bench to target the pectoral muscles. Being able to brace against a seat can help you stabilize your torso and focus on isolating the pecs, feeling them stretch and contract. It is usually used 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 palm-in dumbbell shoulder press [/INST]The single-arm palm-in dumbbell shoulder press builds the shoulder muscles but with two major differences from the standard dumbbell shoulder press. It's done one arm at a time and the wrist stays neutral throughout the movement. It can be performed standing or seated. A single dumbbell press can be pursued as a strength goal, or trained in traditional muscle-building rep ranges such as 8-15 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>> Lat pull-down [/INST]The lat pull-down is a cable-based exercise that's ubiquitous in gyms around the world. This back builder is easy to learn and highly effective at building back size and strength. It's usually trained in moderate to high reps, such as 8-12 reps per set. If grip strength is a limitation, you can wear wrist straps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Walking lunge with twist [/INST]The walking lunge with twist is an exercise that targets the lower body and the obliques. The twist not only works the obliques, it also opens up the thoracic spine. It is a great inclusion in a dynamic warm-up for a lower-body or full-body workout, but can also be performed for time or reps in any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell step-up [/INST]The dumbbell step-up is a great exercise for building lower-body strength and power. It targets all the same muscles as bodyweight step-ups, such as the quads, glutes, and hamstrings, but allows for greater muscular overload. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Elbow plank jack [/INST]The elbow plank jack is an isometric abdominal exercise with a dynamic lower-body component. It targets the muscles of the core, the deep core or transversus abdominis in particular. 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>> Lying Close-Grip Bar Curl On High Pulley [/INST]The lying high-cable biceps curl is an unusual move for building the biceps—but it’s a highly effective one. Lying prone and curling down toward you provides a different stimulus than more standard approaches allow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine V-up [/INST]The smith machine V-up is a weighted abdominal exercise that involves pressing a weighted bar upward while performing a V-up. Performing it in a Smith machine eliminates the balance challenge of a free weight. It is usually performed for moderate to high reps in 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>> Hammer curl [/INST]The hammer curl is a dumbbell movement that focuses on the biceps, brachialis, and forearm muscles. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. It is generally performed for moderate to high reps, such as 8-12 reps or more, 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>> Diamond push-up [/INST]The diamond push-up is an advanced variation of the push-up exercise performed with the hands in a diamond shape. It increases the challenge to the triceps, but also targets the chest and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Palms-down wrist curl over bench [/INST]The palms-down wrist curl over bench is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip 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 dumbbell lateral raise [/INST]The seated dumbbell lateral raise is an exercise that targets the shoulder muscles, particularly the medial or middle head of the deltoids. Performing it on a bench helps enforce strict form and eliminate swinging or using momentum to move the weights. Lateral raise variations are 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>> Ball Hamstring Hat Trick [/INST]The exercise ball leg curl is an exercise targeting the hamstrings. In particular, it targets the knee flexion function of the hamstrings, as opposed to deadlift variations, which target the other hamstring function, hip flexion. Many lifters opt for this exercise when they don’t have access to a lying leg curl machine, but it is worth considering even if you already do machine curls. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell upright row [/INST]The barbell upright row is a barbell exercise that builds stronger and bigger traps. Many lifters combine this move with either their back or shoulder workout since it involves both body parts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Clean and jerk [/INST]The clean and jerk is a full-body lift that is one of two contested lifts in Olympic weightlifting competitions. It is comprised of two movements: the clean, where the bar is pulled from the floor and caught in the front rack position in three pulls or phases, followed by the jerk overhead. The clean and jerk hits every muscle from head to toe and can be the centerpiece of a lifting program. It is also popular in CrossFit and athletic training programs. It is usually performed in low rep ranges, focusing on power and movement quality. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline EZ-bar skullcrusher [/INST]The incline EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. 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>> Standing dumbbell upright row [/INST]The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. It is generally 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>> Total Fitness Spider Crawl (Unweighted) [/INST]The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Knee-tuck kick-up [/INST]The knee-tuck kick-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. 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>> Dumbbell front squat [/INST]The dumbbell front squat is a popular exercise for targeting the muscles of the lower body, including the quadriceps, glutes, and hamstrings. Holding dumbbells in the racked position also works the core and upper-back muscles to maintain posture while the lower body moves. Because the amount of weight you can use will be limited by what you can clean to the rack position, this movement is usually performed for moderate to high reps, at least 8-12 reps per set or more. If this movement hurts your knees, try performing it with a wider stance. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Crab Kick [/INST]The crab toe-touch is a full-body exercise targeting the glutes, hamstrings, quads, and core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Hollow 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>> Frog push-up [/INST]The frog push-up is an advanced push-up variation that is performed with the legs bent and butt in the air. It heavily targets the triceps and shoulders, but is also quite challenging to the core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Close-Grip Pull-Down [/INST]The close-grip pull-down is a variation on the lat pull-down, acable-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>> High Cable Curls [/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>> Military press [/INST]The military press is a compound movement used to build size and strength in the shoulders. It was once contested as a fourth powerlift, but is rarely competed anymore. However, being able to press a significant weight overhead remains a popular marker of upper-body strength. The military press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS High-Bar 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>> Bear crawl [/INST]The bear crawl is a popular bodyweight crawling exercise. While it looks simple, the bear crawl is an intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lateral cone hop [/INST]The lateral cone hop is an agility drill that involves jumping over cones or other short hurdles side to side rather than front to back. It can be performed for reps or for time and can be beneficial for track athletes, basketball players, or any other athletes who need explosive lateral power. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Extension - 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>> Single-arm seated dumbbell curl [/INST]The single-arm seated dumbbell curl is a popular exercise for building bigger biceps. Performing it one arm at a time may allow you to use slightly heavier weight, while focusing on really feeling the mind-muscle connection in the working arm. Like most curl variations, these are 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>> Thigh killa [/INST]The thigh killa is a challenging lower-body bodyweight exercise that builds muscular endurance with a series of hops and bodyweight squats. It can be performed for time or reps, usually in a circuit workout or as a lower-body finisher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse lunge [/INST]The reverse lunge is a lower-body exercise targeting the quads, glutes, and hamstrings. The reverse lunge places more emphasis on the glutes than other lunge variations. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded crunch isometric hold [/INST]The banded crunch isometric hold is an exercise targeting the abdominal muscles, particularly the rectus abdominis or "six-pack" muscles. The band adds resistance and continuous tension to this popular exercise. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell pull-over to skullcrusher [/INST]The dumbbell pull-over to skullcrusher is a complex that combines two popular exercises into one sequence that works much of the upper body, particularly the chest, triceps, and serratus anterior muscles. Because the pull-over will determine the amount of weight you can use, 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 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>> FYR 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>> Smith machine weighted push-up [/INST]The Smith machine weighted push-up is a pushing movement performed with a plate resting on the back or shoulders. It is performed most safely with a foot or so of space at the bottom to minimize the risk of getting "pinned" under the bar. It targets all the same muscles as a push-up, including the chest, triceps, and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Elbow-to-knee crunch [/INST]The elbow-to-knee crunch is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. 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>> Close-grip bench press [/INST]The close-grip bench press is a popular exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together, which places more of an emphasis on the triceps. The close-grip bench press is often used as an accessory movement for the traditional bench press, or as a triceps builder for arm training. Similar to the bench press, it can be trained in low reps for strength or higher reps for muscle or strength endurance. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell deficit deadlift [/INST]The barbell deficit deadlift is a compound exercise targeting the posterior chain. It is commonly utilized in powerlifting training to build pulling strength off the floor, but is also an effective muscle-building movement for the glutes and hamstrings. It is usually performed with lighter weight, and perhaps for higher reps, than traditional deadlifts. If these make your back sore, decrease the deficit and/or wear a weightlifting belt. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-up to side plank [/INST]The push-up to side plank is an upper-body and core-focused exercise combining two popular bodyweight movements. It targets the chest, triceps, and shoulders with the push-up, and the obliques and hip external rotator muscles with the side plank. It can be performed as part of a dynamic warm-up or any bodyweight strength-training workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pigeon stretch [/INST]The pigeon stretch is a lower-body stretch targeting the glutes, hips, and piriformis. It is similar to the pigeon pose from yoga, but is also popular as part of dynamic warm-ups or cool-downs in strength training. It can also be performed anytime to help combat training-related soreness. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Goblet Squat [/INST]The goblet squat is a common exercise used in the early stages of learning to squat, or as a movement in general training programs for building size to 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>> Dumbbell front raise [/INST]The dumbbell front raise is a single-joint exercise targeting the shoulder muscles, particularly the front or anterior deltoids. 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>> Total Fitness Dumbbell Isometric Row Hold [/INST]The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It 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>> Bench mountain climber [/INST]The bench mountain climber is a bodyweight exercise that works the core, shoulders, and lower body while burning a lot of calories. Placing the hands on an elevated surface such as a bench decreases the challenge to the shoulders, allowing lifters to focus their work on the other body parts. Mountain climber variations are usually performed at a fast pace for moderate to high reps, such as 8-12 reps per leg or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing hip extension [/INST]The standing hip extension is a movement that activates the glutes and hamstrings. It is often performed either for time or reps 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>> Jump squat- [/INST]The jump squat is an explosive bodyweight exercise targeting the quads, hamstrings, and glutes. It is also a serious cardiovascular challenge when done for reps. It can be performed as a power exercise to build jumping power, or 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>> Glute Ham Raise [/INST]The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Active hang from bar [/INST]The active hang from bar is a static exercise that involves isometrically squeezing the shoulders into the sockets and activating the muscles of the upper back and core. It can be used to improve pull-up form or to do more pull-ups, but also has postural and shoulder health benefits. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Dumbbell Shrug [/INST]The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It’s a often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Close-Grip Dumbbell Press [/INST]The close-grip dumbbell bench press puts a spin on a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. The difference here is that the dumbbells are held closer together. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Tuck Jump [/INST]The tuck jump is a vertical jump, an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher 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>> Standing Low-Pulley Deltoid Raise [/INST]The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the traps and upper back, and allows you to focus on each side independently. Because grip is a limitation, it is usually performed for moderate to high reps, like at least 8-12 reps per set, as part of an upper body or shoulders-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Back Extension - Gethin Variation [/INST]The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell skullcrusher [/INST]The single-arm dumbbell skullcrusher is a triceps exercise that has been a staple of bodybuilders for decades. Skullcrushers are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arms-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sprawl frog kick [/INST]The sprawl frog kick is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a traditional sprawl, but with an extra hop in the middle of each rep. 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>> Suspended ab fall-out [/INST]The suspended ab fall-out is a dynamic abdominal exercise utilizing a suspension strap system or gymnastic rings. It is similar in form to an ab roller, but can more easily be scaled to be more or less difficult. It targets the muscles of the rectus abdominis or "six-pack" muscles, as well as the deep core muscles. It can be trained for low reps for strength or higher reps for muscle definition. </s> |
<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>> Hanging Leg Raise - Variation Gethin [/INST]The hanging leg raise is an exercise targeting the abs and hip flexors. Instead of resting the forearms on the pads of apparatus, hang from a bar. 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>> 30 Cable Rope Crunch [/INST]The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominus or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like 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>> Bent-knee Copenhagen hip adduction [/INST]The bent-knee Copenhagen hip adduction is an advanced exercise that combines the isometric stabilization of the Copenhagen plank with dynamic adductions to challenge the core stabilizers and adductors. This exercise targets the same muscles as the side plank, including the obliques, shoulders, and lateral hips, but places extra emphasis on the adductors and is more difficult than side planks on the floor. Most lifters will need to progress to this version after mastering the basic side plank or Copenhagen plank first. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Good Morning [/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>> Banded jumping jack [/INST]The banded jumping jack takes a classic plyometric exercise and adds an extra degree of difficulty in the form of a band surrounding the thighs, just above the knees. It can be performed for time or reps and is a great way to warm up for athletics or lower-body lifting. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Dumbbell Curl - Gethin Variation [/INST]The seated dumbbell biceps curl is a standard exercise for building bigger biceps. While dumbbell biceps curls can be performed standing, this version involves sitting on a bench. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Behind-the-head push-press [/INST]The behind-the-head push-press is an overhead press variation in which the barbell starts in the back rack position and is pushed overhead with assistance from the lower body. It is most often seen in training for Olympic weightlifting. It can be part of a barbell complex or performed for low reps focusing on power and movement quality. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Weighted Jump Squat [/INST]The dumbbell jump squat takes a classic bodybuilding move, the squat, and adds a plyometric element, the jump. It builds not only lower-body strength but also explosiveness. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine shoulder press [/INST]The machine shoulder press is a machine-based exercise targeting the deltoid muscles. It approximates the motion of a free-weight shoulder press, but uses a selectorized weight-stack or plate-loaded machine. Many such machines also allow you to choose between different grips and grip widths. Machine shoulder presses are often done 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>> Towel dumbbell front raise [/INST]The towel dumbbell front raise is a variation of the dumbbell front raise that involves hanging a dumbbell from a towel held in the hands. It could also be performed with a kettlebell or weight plate. 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>> Exercise Ball Cable Crunch - Gethin Variation [/INST]The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball, you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo, focusing on a hard contraction, or for higher reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Svend press [/INST]The Svend press is an exercise where the chest is targeted by performing presses while squeezing two weight plates together. It is usually performed for relatively high reps with light weights as an accessory movement to the bench press or as a burnout movement on chest day. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Handstand push-up [/INST]The handstand push-up is an exercise targeting the shoulders, although other muscles assist in the completion of the reps. It is common in both CrossFit workouts and advanced bodyweight or calisthenics training. Given the degree of difficulty, beginners will need to progress to this move. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell suitcase crunch [/INST]The dumbbell suitcase crunch is a weighted version of a popular abdominal training exercise. The simple addition of a weight makes the suitcase crunch far more difficult, helping build the "six pack" muscles and providing a different stimulus to the core during training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell thruster [/INST]The barbell thruster is a full-body exercise that incorporates both squatting and pressing in one functional movement. It's especially common in contemporary CrossFit workouts, but also in general strength training. The barbell is usually cleaned into place first, but it could be performed taken from a squat rack in a front-rack position. The thruster can be performed in traditional strength-focused rep ranges to build strength in the press, or in higher reps for full-body conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body hammer curl [/INST]The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles. Rather than lifting the weights directly in front of the body, you lift them across the torso. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. This helps isolate the brachialis muscles on each arm. It is generally performed for moderate to high reps, such as 8-12 reps or more, 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>> Neutral-grip lat pull-down [/INST]The neutral-grip lat pull-down is a variation on the lat pull-down that uses a handle with a neutral (palms facing in) grip. This arrangement helps to build lat width and target the upper lats. This movement is usually performed for moderate to high reps, such as 8-12 per set or higher, as part of an upper-body or back-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Incline Bench Press [/INST]The Smith machine incline bench press is a machine-based movement targeting the chest, particularly the upper chest. 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 chest or upper-body focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Yoga plex [/INST]The yoga plex is a stretch that combines elements of the downward facing dog yoga pose with the “world’s greatest stretch.” It is most commonly performed as part of a dynamic warm-up, to limber up muscles from head to toe, raise the body’s core temperature, and mobilize the hips, upper back, and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Low cable overhead triceps extension [/INST]The low cable overhead triceps extension is a single-joint isolation exercise for building the triceps. It involves lying on a bench and then driving the rope handle 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>> Dumbbell seesaw shoulder press [/INST]The dumbbell seesaw shoulder press is an exercise targeting the deltoids and triceps. The difference between this movement and the alternating shoulder press is that both dumbbells keep moving throughout each rep, rather than having one weight be stationary while the other moves. This piston-style pressing increases time under tension and may allow you to complete more total reps than with alternating reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg curl [/INST]The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine is more common in commercial gyms. Leg curl variations are 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>> Paul Carter Barbell Seated Military Press [/INST]The seated barbell shoulder pressis a classic exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also play a significant roles in pressing the barbell overhead. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Car driver [/INST]The car driver is a variation of the plate front raise exercise where the lifter holds a weight plate in front of them and twists it from side to side, similar to a steering wheel. It targets the muscles of the shoulders, the front or anterior deltoids in particular, but is also challenging to the core and upper-back muscles. 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>> EZ-bar skullcrusher- [/INST]The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. Contrary to what the name implies, 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. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Flyes [/INST]The dumbbell chest fly is a popular exercise that targets the pectoral or chest muscles. It attempts to isolate the chest muscles, stretching and contracting them while limiting involvement of the shoulders. Unlike a press, where the elbows bend and flex, flyes should keep a relatively consistent elbow angle. The motion is sometimes compared to "hugging a tree." Dumbbell flyes are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated bench side plank [/INST]The feet-elevated bench side plank is an advanced version of the side plank performed with the feet elevated on a bench. It targets the same muscles as the side plank, including the obliques, shoulders, and lateral hips, but the body angle makes it more difficult than side planks on the floor. Most lifters will need to progress to this version after mastering the basic side plank first. </s> |
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