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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crab single-arm reach [/INST]The crab single-arm reach is a full-body exercise that requires maintaining a tabletop position while alternating arm raises. It is an excellent movement to ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying glute stretch [/INST]The lying glute stretch is a stretch to help increase flexibility in the glutes and hips. It involves rotating a single leg over the body while lying flat on t... |
<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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine triceps extension- [/INST]The machine triceps extension is a popular exercise to build size and strength in the triceps muscles. It approximates the motion of a free-weight skull... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight Walking Lunge - Gethin Variation [/INST]The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It c... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Chin-up crunch [/INST]The chin-up crunch is an exercise targeting the core and overall upper-body strength. It combines a chin-up with a knee raise or crunch to give extra emphasis to th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Assist machine triceps push-down [/INST]The assist machine triceps push-down is a triceps-focused exercise that is performed on an assisted pull-up or dip station. It is performed by pre... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side-lying leg lift [/INST]The side-lying leg lift is a bodyweight exercise targeting the muscles of the hips and glutes. It can be a worthy addition to a dynamic warm-up on a lower-body... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hollow-hold ball toss [/INST]The hollow-hold ball toss is a more difficult version of the hollow-body hold exercise. It involves tossing a ball to a partner while maintaining an isometri... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm rope pull-down [/INST]The straight-arm rope pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine and a rope grip. It can either b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Cable Wood Chop [/INST]The standing cable high-to-low twist is a core exercise targeting the lower abdominals and the obliques. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Crossover [/INST]The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Tricep Dumbbell Kickback [/INST]The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm plank with biceps curl [/INST]The straight-arm plank with biceps curl is a hybrid movement that trains the abdominal and biceps muscles simultaneously. It can address multip... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Breakdancer [/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 posit... |
<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. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-c... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Dumbbell Farmer's Carry [/INST]The dumbbell farmer's walk or carry is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and funct... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Bear Crawl Shoulder Tap [/INST]The bear crawl shoulder tap is a variation of the bear crawl that involves touching the opposing shoulder while in a static bear crawl hold. It adds an... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide-grip barbell curl [/INST]The wide-grip barbell curl is a variation of the classic barbell curl with the grip wider than shoulder width. It is thought that this helps build the inner... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell sumo squat [/INST]The dumbbell sumo squat is a popular lower-body movement using a single dumbbell held in front of the legs. It is performed with a wider than shoulder-width st... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable cross-over [/INST]The single-arm cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Working the chest one s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Burpee box jump [/INST]The burpee box jump is an explosive bodyweight exercise that combines a burpee with a leap onto a box or step. First, you perform a traditional burpee, and then in... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell front raise [/INST]The incline dumbbell front raise is an upper-body exercise targeting the shoulders. Because it is performed face down on an angled bench, it has a gre... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Cable Biceps Curl [/INST]The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cabl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell racked carry [/INST]The dumbbell racked carry involves carrying dumbbells for time or distance, while holding them close to the shoulders in a front-racked position. Similar to ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm triceps kick-back [/INST]The single-arm triceps kick-back is a popular movement to increase size and strength of the triceps. It is usually performed for moderate to high reps... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell chest fly [/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 th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Natural Glute Ham Raise - Gethin Variation [/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>> AM Decline Abs [/INST]The decline sit-up is a core exercise that works the iliopsoas, quads, hip flexors, and adductors. The rectus abdominis and obliques are the stabilizers in this mov... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rolling triceps press [/INST]The rolling triceps press is a dynamic triceps exercise that is popular as a bench press accessory movement among powerlifters. It can be done in traditional... |
<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 popular lower-body exercise in which a dumbbell or kettlebell is held in front of the chest with two hands, approximating how you migh... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Behind-The-Neck Press - Gethin Variation [/INST]The Smith machine behind-the-neck press is a machine-based exercise targeting the deltoids. The Smith machine mimics a barbe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded crunch [/INST]The banded crunch is an exercise targeting the abdominal muscles, particularly the rectus abdominis or "six-pack" muscles. The band adds resistance and continuous te... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Spider Crawl [/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 th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell bear complex [/INST]The barbell bear complex is a series of barbell lifts that run together in a single sequence: a barbell power clean, front squat, push-press, back squat, and ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> L-sit chin-up [/INST]The L-sit chin-up is an exercise targeting the back, biceps, core, and overall upper-body strength. It is considered significantly more difficult than standard chin-... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single Arm Overhead Kettlebell Squat [/INST]The single-arm kettlebell overhead squat is a popular kettlebell movement performed while holding a single kettlebell in a locked-out overhead... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-kettlebell push-press [/INST]The double-kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Palms-up wrist curl over bench [/INST]The palms-up 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,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Shoulder Press [/INST]The standing dumbbell shoulder press is a classic deltoid-builder (especially the front deltoids) that’s ubiquitous in gyms around the world. Performin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Lunges [/INST]The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. It can be used to teach proper lunge form, but is also va... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell biceps curl to upright row [/INST]The dumbbell biceps curl to upright row is a dumbbell complex that combines two exercises that build and strengthen the biceps, traps, and the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell push-press [/INST]The single-arm kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower bod... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Calf Raise [/INST]The Smith machine standing calf raise is a machine-based exercise targeting the muscles of the calves, particularly the gastrocnemius or upper calf muscle... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pull-up [/INST]The pull-up is a multijoint 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 ... |
<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, us... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> In-out sprawl [/INST]The in-out sprawl is a full-body movement that combines elements of a plank and a sprawl. It demands an explosive full-body jump from a plank position. It is a chall... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Straight-Arm Pulldown - Gethin Variation [/INST]The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating incline dumbbell biceps curl [/INST]The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> X-body V-up [/INST]The X-body V-up is a bodyweight abdominal exercise performed on the floor. It is similar to the popular V-up exercise, but is performed with the arms and legs out wide... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band shoulder press [/INST]The band shoulder press is a deltoid exercise and an alternative to the classic dumbbell shoulder press. The dynamic tension of the band forces the core to sta... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell swing [/INST]The single-arm kettlebell swing is a popular exercise emphasizing the muscles of the hamstrings, glutes, and back. Because you are only swinging with o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lower Back Stretch - Yates Variation [/INST]The lying cross-over lower back stretch is a simple bodyweight stretch targeting the lower back, hips, and torso. It involves rotating the leg... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sprawl [/INST]The sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It is similar to a burpee, but without a jump at the top and with a plank ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling Cable Triceps Extension - Gethin Variation [/INST]The kneeling cable triceps extension is an single-joint exercise meant to isolate the triceps muscles, using a high pully on a ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell front raise [/INST]The barbell front raise is an upper-body isolation exercise that targets the shoulders. It is usually performed for moderate to high reps, such as 8-12 reps or... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Behind-The-Neck Pull-Down - Gethin Variation [/INST]The behind-the-neck pull-down is a cable exercise intended to target the muscles of the upper and middle back. If you have the requisi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Staggered push-up [/INST]The staggered push-up is a variation of the push-up exercise where your hand position is staggered, with one hand forward and one back. It targets the same muscl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline dumbbell fly and press [/INST]The decline dumbbell fly and press is a dumbbell complex that targets the chest muscles, particularly the lower pecs. By alternating the single-join... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS EZ-Bar Curl [/INST]The standing EZ-bar curl is an immenselyp popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arm... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bottoms Up [/INST]The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close push-up to wide push-up [/INST]The close push-up to wide push-up combines two variations of a push-up to emphasize the strengthening of different muscles. The close push-up emphasi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Rear Delt Raises - 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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline band bench press [/INST]The incline band bench press is variation of the incline press, a popular upper-body exercise targeting the upper pectoral muscles. While it can be a stre... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cuban press [/INST]The Cuban press is an exercise that targets the muscles of the shoulders, rotator cuff, and upper back. It combines a shoulder external rotation with a dumbbell press,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bar Push-Up Smith Machine [/INST]The hands-elevated push-up is a variation on the push-up, a body-weight standard. The hands are elevated, so that your body is aligned at an angle to the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Knees tucked crunch [/INST]The knees tucked crunch is a core exercise that involves performing a crunch while keeping the knees bent in a 90-degree position. It primarily targets the rec... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm machine preacher curl [/INST]The single-arm machine preacher curl is a popular exercise to build size and strength in the biceps. It approximates the motion of a free-weight p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell split squat [/INST]The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. It can be used to teach proper lunge form, but is al... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Concentration curl [/INST]The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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 abd... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline face-down bar front raise [/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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended split squat [/INST]The suspended split squat is a single-leg squat variation performed with the rear leg in a suspension strap system. This allows the rear leg to move slightly... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Press - Gethin Variation [/INST]The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Dumbbell Kick-Back [/INST]The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Thruster [/INST]The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This exercise is of... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell hack squat [/INST]The barbell hack squat is a variety of deadlift performed with the barbell behind the legs. This forces the lifter into a body position similar to a squat and t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm barbell bent-over row [/INST]The single-arm barbell bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhom... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Staggered-stance band shoulder press [/INST]The staggered-stance band shoulder press is a deltoid exercise and a variation of the band shoulder press. The dynamic tension of the band for... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell renegade row [/INST]The dumbbell renegade row combines rowing and core training into a single difficult movement. It's popular in time-efficient strength and muscle-building wor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated face pull [/INST]The seated face pull is a cable exercise targeting the shoulder muscles, particularly the rear delts, and the muscles of the upper back. This can help build healt... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-Arm Pull-Down - Gethin Variation [/INST]The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell external shoulder rotation [/INST]The dumbbell external shoulder rotation is a lightweight dumbbell exercise intended to maintain the health of the shoulder joints, including th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing face pull [/INST]The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shoulder L [/INST]The bent-over shoulder rotation is an upper-body exercise that helps strengthen the muscles around the rotator cuff for a stable shoulder joint. It is usually performed... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated leg lift [/INST]The seated leg lift is a bodyweight exercise targeting the muscles of the core and hip flexors. It can be performed for time or reps in the core-focused portion of... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell bench press [/INST]The incline dumbbell bench press is a popular upper-body exercise targeting the upper pectoral muscles. While it can be a strength-focused movement, i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body mountain climber [/INST]The cross-body mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling cable triceps extension [/INST]The kneeling cable triceps extension is a single-joint exercise meant to isolate the triceps muscles using a high pully on a cable stack and a ben... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Knee up-down [/INST]The knee up-down is a bodyweight exercise that mimics getting up and down from a kneeling position on the floor. It combines the low position of a squat with lunges, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable rope pull-through deadlift [/INST]The cable rope pull-through deadlift is an exercise targeting the glutes and hamstrings using a proper hip-hinging motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Seated Dumbbell Overhead Press [/INST]The seated dumbbell shoulder pressis an exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall sprawl [/INST]The wall sprawl is a bodyweight exercise targeting the shoulders, although numerous other muscles are recruited to complete the exercise. From an all-fours position, y... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell bent-over row [/INST]The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse ab roll-out [/INST]The reverse ab roll-out is an exercise targeting the abdominals. It's a twist on the ab wheel roll-out, and is similar to a body saw exercise, only performed o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell plyo push-up [/INST]The kettlebell plyo push-up is an explosive upper-body movement that uses a kettlebell primarily as a platform for the hands. A short step, dumbbell, or ot... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lat Pull-down - Gethin Variation [/INST]The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Kettlebell Sumo Squat [/INST]The kettlebell sumo squat is a lower-body movement emphasizing the muscles of the hips, glutes, and quads. It shares attributes with both the kettlebell ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Arm circle [/INST]The arm circle is a non-weighted exercise targeting the shoulders. It involves extending your arms to the sides and drawing small circles in the air with your hands. It... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Front Raise - Gethin Variation [/INST]The barbell front raise is an upper-body isolation exercise that targets the shoulders. It is usually performed for moderate to high reps, s... |
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