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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Toy soldier [/INST]The toy soldier is a calisthenics exercise targeting the hip flexors and legs, which are kicked up one at a time. When each leg is at the top of the kick, the opposing... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing barbell shoulder press [/INST]The standing barbell shoulder press is a compound movement used to build size and strength in the shoulders. The shoulder press can be trained as a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-over push-up [/INST]The cross-over push-up is a variation of the push-up that adds a degree of difficulty by stepping over a small box or step between repetitions. It can be perfor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jumping Jack [/INST]The jumping jack is a classic calisthenics exercise to improve overall conditioning. It’s one the most recognizable exercises on the planet, and it’s almost synonymou... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg leg extension- [/INST]The single-leg leg extension is a popular machine-based exercise for the legs, particularly the quadriceps. It is usually performed for moderate to high ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Pec Dec [/INST]The pec deck is a machine-based exercise targeting the chest. It approximates the motion of a dumbbell fly or cable fly, but is usually performed facing forward and sea... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm half-kneeling shoulder press [/INST]The single-arm half-kneeling shoulder press is a popular exercise to target the deltoid muscles while also developing strength and stabilit... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-stance dumbbell front squat [/INST]The close-stance dumbbell front squat is a popular exercise for targeting the muscles of the lower body, the quadriceps in particular. Holding du... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell floor wiper [/INST]The barbell floor wiper is a core exercise in which the barbell is held in the locked-out position of a floor press, and the hips and legs are rotated side to ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-bar preacher curl [/INST]The EZ-bar preacher curl is a classic exercise for building bigger biceps. This move is all about isolation. With the back of the upper arms against the pad, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Close-Grip Bench Press [/INST]The close-grip bench pressis a compound exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Cable 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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Biceps Curl [/INST]The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move c... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated triceps push-down [/INST]The seated triceps push-down is a triceps exercise that is performed with a rope attachment. The seated position helps eliminate the use of momentum. It i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Chin-Up [/INST]The a chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body, in an underhand position, with a grip that ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable triceps extension [/INST]The single-arm cable triceps extension is a single-joint isolation exercise for building the triceps. It involves driving a handle attached to a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stair climber [/INST]The stair climber is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stair climber also helps build strength in the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 90-degree jump squat [/INST]The 90-degree jump squat is an explosive bodyweight exercise that targets the muscles of the lower body, including the quads, glutes, and hamstrings, as well ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Shoulder Press [/INST]The seated barbell shoulder pressis a classic exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Dumbbell Fly - Gethin Variation [/INST]The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Plyo Push-Up [/INST]The plyo push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip barbell curl [/INST]The close-grip barbell curl is a curl variation where the hands are closer than shoulder width. It is thought that this helps build the outer biceps head a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-Body 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 perf... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded jump squat [/INST]The banded jump squat is an explosive bodyweight squat variation performed with a band around the thighs just above the knees. This increases muscle activation i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Depth jump box jump [/INST]The depth jump box jump is a plyometric exercise that entails jumping off one box, dropping into a squat, and then jumping up onto another box. These are all p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Low Row [/INST]The machine low row is an exercise targeting the back muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell 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 deadlif... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm decline dumbbell bench press [/INST]The single-arm decline dumbbell bench press is an upper-body exercise targeting the pectoral muscles, particularly the lower pecs. Because ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell crunch [/INST]The single-arm dumbbell crunch is a more difficult version of a highly popular abdominal movement. Adding a weight to one side makes the crunch far more... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Incline Dumbbell Curl [/INST]The incline dumbbell biceps curl is an isolation exercise targeting the biceps. This variation targets the long head of the biceps more than a traditiona... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Seated Hamstring 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 cur... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band-suspended kettlebell bench press [/INST]The band-suspended kettlebell bench press is a bench press variation where kettlebells or weight plates are hung from the ends of a barbell b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball hip thrust [/INST]The exercise ball hip thrust is a simple yet effective way to work the glutes and hamstrings. Proper form is essential to really feel the burn in the glut... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell One-Legged Deadlift [/INST]The kettlebell single-leg deadlift is a variation on the kettlebell deadlift where one foot stays planted on the ground while the other raises into ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine standing 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 ca... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Incline Bench Press [/INST]The incline bench press is an upper body compound movement that targets the upper chest. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Cable Pallof Press [/INST]The pallof press is an anti-rotation, isometric exercise that trains core stability. It is most often seen in programs for athletes who compete in sports tha... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Rear Delt Fly - Gethin Variation [/INST]The standing crossed-cable rear delt fly is an isolation exercise for the rear deltoids. 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>> TBS Bent-Over Dumbbell Row [/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 tr... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Rope Triceps Pushdown [/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 begin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR 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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Power snatch- [/INST]The power snatch is a full-body lift in which the bar is pulled from the floor with a wide grip to the overhead position in one movement. The bar is received in the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Bench Press-Wide Grip [/INST]The wide-grip bench pressis a compound exercise targeting the chest, primarily. The main difference between this exercise and the standard bench pres... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Alternating Lunge [/INST]The forward lunge is a lower-body bodyweight exercise targeting the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weight... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rope Lat Pull-down - Gethin Variation [/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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Russian twist [/INST]The Russian twist is an exercise targeting the abdominals and the obliques. Beginning from a position that resembles stopping midway through a sit-up, it involves tw... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Kettlebell Power Clean [/INST]The kettlebell power clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level with a slight swing between the legs.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell side split squat [/INST]The barbell side split squat is a variation of the split squat that targets the lower body, specifically the quads, and requires good hip mobility. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> One-Arm Cable Crossover - Gethin Variation [/INST]The single-arm cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Working ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Lat Pull-Down [/INST]The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> V-up [/INST]The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. It is similar to a suitcase crunch, but the l... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner front Russian twist and pass [/INST]The partner front Russian twist and pass is a weighted version of a popular abdominal training exercise that also utilizes a training partner ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Dumbbell Lateral 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 an... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shoulder T [/INST]The bent-over plate rear delt raise is an exercise targeting the rear heads of the shoulders, aka deltoids. You can also use dumbbells or other light weights for a simi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Press [/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 the spine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall walk [/INST]The wall walk is a challenging exercise that works the entire body. From a push-up position, the hands walk back as the feet walk up the wall, then the whole movement is... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline reverse crunch [/INST]The decline reverse crunch is a popular bodyweight exercise targeting the abdominal muscles, particularly the lower abs. It is usually performed for high re... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Bicep Curl [/INST]The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted sissy squat [/INST]The weighted sissy squat is an exercise primarily targeting the quadriceps. In sissy squats, the knees travel over the toes, placing the quads under a fairly ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness 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 fu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Low-cable cross-over [/INST]The low-cable cross-over is an isolation movement that uses a cable stack to target the upper portion of the pectoral muscles. It is common in upper-body and ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Mountain Climber [/INST]The mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It involve... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm banded landmine press [/INST]The single-arm banded landmine press is an upper-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can al... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine seated row [/INST]The machine seated row is a popular exercise targeting the back muscles, particularly the lats (latissimus dorsi), rhomboids, and middle and lower trapezius. Th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline band press sit-up [/INST]The decline band press sit-up is a weighted core exercise that works the rectus abdominis or "six pack" muscles, as well as the deep core muscles. It als... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band push-up [/INST]The band push-up is a progression of the popular bodyweight version of the exercise commonly used in military and tactical physical fitness tests. Adding the dynamic ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg depth squat [/INST]The single-leg depth squat is an exercise targeting the muscles of the lower body, including the quads, glutes, and hamstrings. It is sometimes used as a su... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell forward lunge [/INST]The barbell forward lunge is a popular lower-body exercise targeting the quads, glutes, and hamstrings. Using a barbell allows you to overload the exercise b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm incline cable cross-over [/INST]The single-arm incline cable cross-over is an isolation movement that uses a cable stack and a bench to target the upper part of the pectoral m... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing One-Arm Shoulder Press - Gethin Variation [/INST]The single-arm standing shoulder press builds shoulder muscle but with two major differences from the standard seated dumbbell s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell pull-over [/INST]The dumbbell pull-over is a popular muscle and strength-building exercise that targets the muscles of the chest, upper back, lats, and the serratus anterior. It... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell upright row [/INST]The kettlebell upright row is an exercise targeting the muscles of the traps (trapezius), as well as the posterior muscles of the shoulders or deltoid muscl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Thigh adductor [/INST]The thigh adductor machine is a lower-body exercise that targets the muscles of the inner thighs. It is usually performed for moderate to high reps, such as 8-12 re... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Body Triceps Press Using Flat Bench [/INST]The bodyweight triceps press is an arm movement that involves performing overhead presses in a face-down position on a Smith machine or other r... |
<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 [/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 requisite shoulder mobilit... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm lying cable front raise [/INST]The single-arm lying cable front raise is an isolation exercise for the shoulders, performed lying on the back, either on a bench or the ground,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-Leg Press - Gethin Variation [/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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying Leg Curls [/INST]The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Barbell Shoulder Press [/INST]The standing barbell shoulder press is a compound movement used to build size and strength in the shoulders. The shoulder press can be trained as a stren... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-Bar Spider Curl - Gethin Variation [/INST]The EZ-bar spider curl is an isolation exercise targeting the biceps and performed face-down on an incline bench. The EZ-bar makes for a more... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging Windshield Wiper [/INST]The hanging windshield wiper is an advanced abdominal training exercise that is also extremely challenging to other muscles of the upper body, including t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline oblique crunch [/INST]The decline oblique crunch is a popular bodyweight exercise targeting the obliques and the rectus abdominis or "six-pack" muscles. It is usually performed f... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pulsing goblet squat [/INST]The pulsing goblet squat is a simple way to make a popular squat variation more taxing for the lower body and cardiovascular system. They can be done for time... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Dumbbell Reverse Curl [/INST]With the reverse-grip dumbbell curl, the palms face down, not up. This unorthodox wrist position simultaneously targets the biceps while also buildi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rope overhead triceps extension [/INST]The rope overhead triceps extension is a single-joint exercise focused on the triceps that uses a cable stack with a rope handle. The overhead posi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell clean and push-press [/INST]The dumbbell clean and push-press is a full-body movement that targets both the lower and upper body. The clean utilizes the muscles of the hips, leg... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm high-cable side bend [/INST]The single-arm high-cable side bend is an exercise targeting the obliques using a cable stack machine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ring dip [/INST]The ring dip is an upper-body strength exercise performed on gymnastic rings. It targets the muscles of the chest, triceps, and shoulders, but is also quite taxing to the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Explosive High 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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse Barbell Preacher Curls [/INST]The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell pull-over to press [/INST]The barbell pull-over to press is a complex that combines two popular exercises into one sequence that works much of the upper body, particularly the ch... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Knee-in to V-out [/INST]The knee-in to V-out is a bodyweight abdominal exercise performed on the floor. It is similar to both the reverse crunch and the V-up exercise, but combines eleme... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Cable Fly - Gethin Variation [/INST]The incline cable chest fly is an isolation movement that uses a cable stack and an incline bench to target the upper portion of the pectoral ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Toe Touchers [/INST]The toe-touch 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying Cable Curl - Gethin Variation [/INST]The lying cable biceps curl is an isolation exercise that eliminates the possibility of using momentum from the lower body to raise the weight.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall squat [/INST]The wall squat is a bodyweight exercise targeting the quadriceps, as well as other muscles in the lower body and core. The lifter's back is flat against a wall, and the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness 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 cardiova... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Single Arm Row [/INST]The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Natural 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>> 30 Decline Press Sit-Up [/INST]The decline bar press sit-up is a core and upper body exercise targeting the lower abdominals and shoulders. </s> |
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