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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 bent-over rear delt fly [/INST]The single-arm bent-over rear delt fly is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg knee-tap squat [/INST]The single-leg knee-tap squat is a single-leg squat variation that involves “floating” the back leg over the ground on the descent until touching just th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Split Jump [/INST]The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. 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>> FYR Dumbbell 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 d... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating Deltoid Raise [/INST]The dumbbell front raise to lateral raise combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side lunge cross-body heel-touch [/INST]The side lunge cross-body heel-touch is a lower-body exercise targeting the quads, glutes, and hamstrings. The heel-touch adds a slight rotational... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell lunge with biceps curl [/INST]The dumbbell lunge with biceps curl combines an isometric hold at the bottom of a lunge with a dumbbell biceps curl. The two exercises combine to t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Barbell 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 c... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Cable Reverse Crunch On Ball [/INST]The cable reverse crunch on a BOSU is performed on top of a BOSU ball between two cable pulleys, which helps target the lower abdominals specifical... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pull-up - Gethin Variation [/INST]The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm cable pull-over [/INST]The straight-arm cable pull-over is an exercise that focuses on the muscles of the lats (latissimus dorsi) and chest using a cable stack and a flat be... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball leg curl [/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 dea... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball knee roll-in [/INST]The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position and drawing the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suitcase crunch [/INST]The suitcase crunch 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 V-up... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm band low row [/INST]The single-arm band low row is a single-arm row variation utilizing a band for resistance that is anchored low. It targets the muscles of the middle back, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight Flyes [/INST]The double-bar roll-out chest fly is a chest exercise that utilizes two rotating barbells as "handles" for a chest fly. It targets the muscles of the chest, but i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell deadlift- [/INST]The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifti... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body shoulder stretch [/INST]The cross-body shoulder stretch targets increased flexibility in the shoulders. It is a common inclusion in upper-body dynamic warm-ups prior to traini... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball superman [/INST]The exercise ball superman is a slightly more advanced variation of the bodyweight superman exercise. It targets many muscles along the posterior or backsid... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Elevated 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, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band skullcrusher [/INST]The band skullcrusher is a variation of the popular bench exercise targeting the triceps muscles. It is usually performed for moderate to high reps as part of an... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crab toe-touch [/INST]The crab toe-touch is a full-body exercise targeting the glutes, hamstrings, quads, and core. It is a challenging move that trains balance, core strength, and many ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Incline Dumbbell Biceps Curl [/INST]The incline dumbbell biceps curl is an isolation exercise targeting the biceps. This variation targets the long head of the biceps more th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable lying twist on ball [/INST]The cable lying twist on ball is an exercise targeting the core and obliques with the added challenge of stability to keep from losing position on the un... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner side plank band row [/INST]The partner side plank band row is an abdominal exercise where two partners perform side planks while pulling on the opposite ends of an exercise band.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-over dumbbell rear delt fly [/INST]The bent-over dumbbell rear delt fly is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Eiffel Tower leg raise [/INST]The Eiffel Tower leg raise is a bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It is simila... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell walking calf raise [/INST]The dumbbell walking calf raise is a dynamic exercise targeting the calf muscles of the lower leg, particularly the gastrocnemius muscle. It can be per... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell alternating floor press [/INST]The kettlebell alternating floor press limits the range of motion you would achieve with a dumbbell or kettlebell bench press, but still targets... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Clean and press [/INST]The clean and press is a full-body lift comprised of two movements: the clean, where the bar is pulled from the floor and caught in the front rack position in thre... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Deadlift - Gethin Variation [/INST]The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternate Incline Dumbbell 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 vertical... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine pistol squat [/INST]The Smith machine pistol squat is a machine-based exercise that targets the quads, glutes, and hamstrings. It is similar in form to a pistol squat but i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-over plate rear delt raise [/INST]The bent-over plate rear delt raise is an exercise targeting the rear heads of the shoulders, or deltoids. You can also use dumbbells or other ligh... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner target sit-up [/INST]The partner target sit-up is a core exercise where one partner performs sit-ups, while the other uses his or her hands to create a target for them to reach f... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell hip thrust- [/INST]The barbell hip thrust is a popular exercise that targets the posterior chain, particularly the glutes and hamstrings. It involves fully extending your hips wh... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Overhead Rope Triceps Extension [/INST]The rope overhead triceps extension is a single-joint exercise focused on the triceps and using a cable stack with a rope handle. The o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating dumbbell snatch [/INST]The alternating dumbbell snatch is an explosive exercise that builds full-body power and targets the muscles of the hips, back, and shoulders. Performi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Skullcrusher [/INST]The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hands-elevated push-up [/INST]The hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Having the hands higher th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Burpee [/INST]The burpee is a high-intensity exercise that recruits the entire body to build strength and aerobic capacity. It is common in CrossFit workouts and group fitness classes, b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Barbell Press Behind Neck [/INST]The standing behind-the-head press is a classic shoulder exercise that was used widely during bodybuilding's professed Golden Era. In addition t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-Grip Front Lat Pulldown [/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 bui... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Toe-touch [/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 rep... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spider plank jack [/INST]The spider plank jack is a bodyweight core exercise that begins in a straight-arm plank, then combines a spider crunch and a plank jack into a single sequence. I... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell overhead triceps extension [/INST]The incline dumbbell overhead triceps extension is a popular exercise targeting the triceps muscles. The incline angle helps to target ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable EZ-Bar Preacher Curl - Gethin Variation [/INST]The cable preacher curl is a single-joint arm exercise that builds strength and size in the biceps using a cable stack and a preacher... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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, it’s ne... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable rear delt row [/INST]The standing cable rear delt row primarily targets the rear deltoids. This movement also hits the traps, rhomboids, and biceps. It is usually performe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side plank hip dip [/INST]The side plank hip dip is a dynamic version of the side plank exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscle... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Behind-the-head skullcrusher [/INST]The behind-the-head skullcrusher is a variation on a triceps exercise that has been a staple of bodybuilders for decades. In this version, instead of ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine shoulder press [/INST]The Smith machine shoulder press is a machine-based exercise targeting the deltoid muscles. The Smith machine mimics a barbell but provides more stabi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Child's pose [/INST]Child’s pose is a traditional yoga pose that is also popular in fitness and strength training. It targets mobility of the thoracic spine and control of the vertebral ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell crusher [/INST]The dumbbell crusher is a dumbbell complex that combines a squat with a dumbbell curl, followed by a triceps press. It targets the legs, glutes, biceps, shoulders... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Chest Press - Gethin Variation [/INST]The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such... |
<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 a popular exercise targeting the back muscles, particularly the lats (latissimus dorsi), rhomboids, and middle and lower trapezius. Machine... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine lunge squat [/INST]The Smith machine lunge squat is an exercise targeting the quads, glutes, and hamstrings. Using added weight allows you to overload the exercise beyond b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stationary bike [/INST]The stationary bike is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stationary bike also helps develop the low... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Step-up with knee raise [/INST]The step-up with knee raise is a lower-body exercise targeting the quads, glutes, and hamstrings. It differs from a traditional step-up in that at the top,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR 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 s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-Up Wide [/INST]The wide push-up is a variation of the push-up with the hands wider than shoulder-width apart. It targets upper-body muscle groups including the chest, shoulders, and... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell stiff-legged deadlift [/INST]The dumbbell stiff-legged deadlift is a dumbbell exercise that targets the hamstrings, glutes, lower and upper back, and core. The difference betwee... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine straight-legged hip raise [/INST]The Smith machine straight-legged hip raise is an exercise targeting the abdominal muscles. Because of the potential awkwardness of getting... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell swing [/INST]The kettlebell swing is a popular lower-body exercise emphasizing the hamstrings, glutes, and back muscles. It is often used to train explosive power, for aerobic... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate-weighted push-up [/INST]The plate-weighted push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, tric... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell bent-over row to clean [/INST]The kettlebell bent-over row to clean is a combination kettlebell exercise that targets many of the muscles of the upper body including the lats ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine upright row [/INST]The Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. This movement is often performed for moderate t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Single-Arm Dumbbell Press [/INST]The single-arm standing shoulder press builds shoulder muscle but with two major differences from the standard seated dumbbell shoulder press. It’s d... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell thruster [/INST]The kettlebell thruster is a popular kettlebell movement that combines a kettlebell front squat with a kettlebell press, while holding the bell in a goblet or ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg box squat [/INST]The single-leg box squat is a bodyweight exercise that targets the muscles of the lower body, including the quads, glutes, and hamstrings. It is similar in fo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide push-up plank hold [/INST]The wide push-up plank hold is a full-body exercise targeting the core. Because the arms aren't directly under the body, it can be more difficult than trad... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm landmine pull and press [/INST]The single-arm landmine pull and press is an explosive rotational movement using a barbell anchored in a landmine device. It combines a pull off... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body sit-up [/INST]The cross-body sit-up is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. It involves bring... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Landmine Press and Catch [/INST]The single-arm linear jammer is an explosive pressing movement performed using an angled barbell anchored at floor level in a landmine device. It can also... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Full 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Russian Bar Dip [/INST]The Russian dip is a chest-and-triceps building exercise that resembles the chest dip, albeit with a twist that makes it even harder and more taxing. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-Ups - Close Triceps Position [/INST]The close push-up is an upper-body exercise that targets the chest, triceps, and shoulders. The close hand position places more emphasis on the t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sissy squat [/INST]The sissy squat is a bodyweight squat variation that involves letting the knees travel far over the toes, placing an extreme stretch on the quads. This movement target... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Cable Reverse Crunch [/INST]The cable reverse crunch is performed on the ground facing away from a high pulley, which helps target the lower abdominals specifically. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating dumbbell front raise [/INST]The alternating dumbbell front raise is a single-joint exercise targeting the shoulder muscles, particularly the front or anterior deltoids. Perfo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline Dumbbell Flyes [/INST]The decline dumbbell chest fly is an upper body isolation exercise targeting the lower chest. It will require less weight than a decline press, which makes ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BFR overhand straight-bar push-down [/INST]The blood flow restriction (BFR) overhand straight-bar push-down is an arm movement that builds triceps size and strength using a cable stack, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-press [/INST]The push-press is an overhead press variation in which the barbell is pushed upward with assistance from the lower body. This "push" helps the weight travel through the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band split squat [/INST]The band split squat is a band movement targeting the quads, glutes, and hamstrings. It can be performed either for time or reps, and is often included as part of... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable cross-over [/INST]The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell crab reach [/INST]The kettlebell crab reach is a kettlebell pressing exercise in which the lifter presses a kettlebell overhead while in a modified single-arm bridge position.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-jerk [/INST]The push-jerk is a movement in which the barbell is pushed from the front rack position to overhead with help from the legs. It differs from the push-press in that the l... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable crunch [/INST]The standing cable crunch is a popular core isolation exercise using a rope attachment. It primarily targets the rectus abdominis or "six-pack" muscles, but ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Hammer Curl [/INST]The alternating hammer curl is performed with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended crunch- [/INST]The suspended crunch is an abdominal exercise performed with the feet in the stirrups of a suspension strap system. It targets the muscles of the core, most prom... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight 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 lu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated palms-up wrist curl [/INST]The seated palms-up wrist curl is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side kick-through to kettlebell high pull [/INST]The side kick-through to kettlebell high pull is a combination of a popular bodyweight exercise and an explosive kettlebell movement. Bet... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded compass jump squat [/INST]The banded compass jump squat is an explosive squat variation performed with a band around the thighs just above the knees. This increases muscle activat... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Leg Press [/INST]The seated leg press is a lower body exercise that targets the quads, adductors, glutes, and hamstrings. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Triceps Extension - Gethin Variation [/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 e... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM 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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip cable straight-bar push-down [/INST]The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to do with how t... |
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