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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline Smith Press [/INST]The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimic... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Glute bridge [/INST]The glute bridge is a popular lower-body bodyweight exercise that primarily targets the glutes, but also activates the lower back and hamstrings. It can be performed ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted donkey calf raise [/INST]The weighted donkey calk raise is a strength and muscle-building exercise focused on the muscles of the lower leg, most prominently the gastrocnemius mu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling hip flexor stretch [/INST]The kneeling hip flexor stretch is a stretch targeting greater flexibility in the front side of the hips. It targets a chronically tight muscle group a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline sit-up [/INST]The decline sit-up is a bodyweight core exercise that works the rectus abdominis or "six pack" muscles. Sit-up variations are 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>> Single-dumbbell front raise [/INST]The single-dumbbell front raise is an isolation movement that targets the shoulders. In particular, it focuses on the anterior or front head of the del... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rope Face Pull - Gethin Variation [/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 r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Cable Straight-Arm 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 eith... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable rope preacher hammer curl [/INST]The cable rope preacher hammer curl is a single-joint arm exercise that builds strength and size in the biceps using a cable stack, a preacher benc... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing torso twist stretch [/INST]The standing torso twist stretch is a stretching exercise targeting the lats and core, particularly the obliques. It’s great before a workout or any s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Front Squat [/INST]The dumbbell front squat targets the quads, glutes, and hamstrings, as well as the upper body and challenging core stability for building total body stren... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pendlay Row [/INST]The Pendlay row, named after the well-known strength coach Glenn Pendlay, is a bent-over row variation where each rep starts with the barbell resting on the ground. Th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell snatch [/INST]The single-arm kettlebell snatch is a kettlebell exercise that involves lifting a kettlebell overhead in a single motion. It is popular as a full-body... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band front squat [/INST]The band front squat is a popular exercise for targeting the muscles of the lower body, including the quadriceps, glutes, and hamstrings. Holding band in the rack... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Ball Crunch [/INST]The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball, you can increase the range of... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Parallel bars knee raise [/INST]The parallel bars knee raise is a bodyweight exercise that targets the abs. It is performed on parallel bars, starting in the top position of a dip. Knee ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Swiss Ball Ab Roll-Out [/INST]The exercise ball roll-out is an exercise that strengthens the core, shoulders and upper- back muscles. It starts in a plank-style position, with the arms r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jump Lunge [/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 Jumping Lunge [/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 perfor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Incline Bench Press Medium-Grip [/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>> FYR Sit-Up [/INST]The sit-up is a popular bodyweight exercise focused on the abdominal muscles. It has also been used as part of military, tactical, and scholastic fitness tests for many... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl up-down [/INST]The bear crawl up-down is a variation of the bear crawl that involves lowering the forearms to the ground in an alternating rhythm while in a static bear crawl ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Close-Grip Bench Press [/INST]The Smith machine close-grip bench press is a machine-based movement targeting the chest and triceps. The Smith machine mimics a barbell but p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated palms-down wrist curl [/INST]The seated palms-down 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band overhead triceps press [/INST]The band overhead triceps press is a dynamic arm exercise utilizing a looped exercise band. It could also be performed with an exercise band with handl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Groiner [/INST]The groiner is an explosive bodyweight exercise targeting the legs, shoulders, and core. It also includes a dynamic stretch of the hips. It can be performed for time or re... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging leg raise [/INST]The hanging leg raise is an exercise targeting the abs, but which also works the lats and hip flexors. Instead of resting your forearms on the pads of a captain'... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> High-cable standing row [/INST]The high-cable standing row is an exercise targeting the lats. The high position allows for more engagement of the upper back, as well, specifically the rh... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank walk-out [/INST]The plank walk-out is an advanced plank variation targeting the core and shoulders. From a standing position, the lifter descends into a plank-type position but “wa... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell step-up [/INST]The barbell step-up is a great exercise for building lower-body strength and power. It targets all the same muscles as bodyweight step-ups, such as the quads, glut... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated dumbbell shoulder press [/INST]The seated dumbbell shoulder press is a popular exercise for building muscle and strength in the shoulders. The triceps also work hard in this lift.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Superman [/INST]The Superman is a bodyweight exercise that consists of isometric holds in an extended spine position. It targets the muscles of the posterior chain, including the muscles... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted Sit-Ups - With Bands [/INST]The weighted sit-up is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the sit-up far more dif... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shoulder tap [/INST]The shoulder tap is an exercise targeting the abdominals and core. The basic stance matches the top of a push-up position. From there, one hand is raised to tap its o... |
<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 machine-based exercise that targets the quads, glutes, and hamstrings. It is similar in many ways to larger leg press machines, but oft... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Push-up [/INST]The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Landmine Twist [/INST]The landmine twist is a rotational abdominal movement performed utilizing an angled barbell anchored at floor level in a landmine device. It can also be performe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm side lying rear fly [/INST]The single-arm side lying rear fly is an upper-body exercise that targets the rear deltoid of the shoulder. By performing the movement lying on a be... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rack Deadlift - Gethin Variation [/INST]The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg lying cross-over stretch [/INST]The single-leg lying cross-over stretch is a simple bodyweight stretch targeting the lower back, hips, and glutes. It involves rotating a singl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Typewriter push-up [/INST]The typewriter push-up is an advanced push-up variation where the hands are extra wide and you lower toward each hand in alternating reps. It is more challengin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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 the h... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Biceps curl to shoulder press [/INST]The biceps curl to shoulder press is a dumbbell complex that combines two exercises that build and strengthen the biceps and shoulders or deltoids. I... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-arm triceps kick-back [/INST]The double-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>> Alternating biceps curl [/INST]The alternating biceps curl is a single-joint exercise for building bigger and stronger biceps one arm at a time. Popular among gym goers of all experience... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg burpee [/INST]The single-leg burpee is an advanced variation of the burpee exercise that involves performing all parts of the sequence with one leg at a time. It is usually pe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rack pull [/INST]The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell fly and press [/INST]The incline dumbbell fly and press is a dumbbell complex that targets the chest muscles, particularly the upper 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>> Dumbbell single-leg hip thrust [/INST]The dumbbell single-leg hip thrust is a single-sided exercise that targets the posterior chain, particularly the glutes and hamstrings. It involves ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating heel-touch [/INST]The alternating heel-touch is a popular bodyweight exercise that targets the obliques, as well as the rectus abdominis, or "six-pack" muscles. It can be per... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Machine Row - Gethin Variation [/INST]The machine seated row is an exercise targeting the back muscles, emphasizing the mid- to upper-back. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Squat - Gethin Variation [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Rope Push-down [/INST]The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Seal Row - Gethin Variation [/INST]The dumbbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Gorilla squat [/INST]The gorilla squat is a bodyweight sequence that combines two reverse lunges and a bodyweight squat. It could also be performed with dumbbells, kettlebells, or other ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ab Twist - Gethin Variation [/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 invo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg extension [/INST]The leg extension is a popular machine-based exercise for the legs, particularly the quadriceps. It is usually performed for moderate to high reps, such as 8-12 reps... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Decline Reverse Crunch [/INST]The decline reverse crunch is a core exercise targeting the lower abdominals. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Knees to Chest [/INST]The hollow-body alternating knee-to-chest is a core exercise that involves bending the legs while holding the hips and shoulder blades off the ground. It target... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Cable 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>> Feet-elevated bench dip [/INST]The feet-elevated bench dip is a popular bodyweight exercise for building the triceps, chest, and shoulders. Elevating the feet brings more chest and shoul... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell overhead 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>> Smith machine stiff-legged deadlift [/INST]The Smith machine stiff-legged deadlift is a machine-based exercise targeting the muscles of the hamstrings, glutes, and upper back. The Smith ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Front kick-through [/INST]The front kick-through is a full-body movement that involves moving the legs from a bear crawl position to a balanced one-legged stance. It is commonly performe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing behind-the-back wrist curl [/INST]The standing behind-the-back wrist curl is a popular exercise to target the muscles in the forearms, wrists, and fingers. It is generally perfo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm landmine press [/INST]The single-arm landmine press is an upper-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can also be performe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Floor angel [/INST]The floor angel is a stretch targeting shoulder mobility and activation of the shoulder stabilizer muscles. It also targets a range of postural muscles in the upper ba... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker 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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-kettlebell alternating lunge to clean [/INST]The double-kettlebell alternating lunge to clean is a combination of kettlebell moves in a single sequence. This combination can be pe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell clean [/INST]The single-arm kettlebell clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level in a single movement. While the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated crunch [/INST]The feet-elevated crunch is a variation on the basic crunch, a very popular ab move. Resting the feet on a bench takes some of the hip flexor activation out o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell step-down reverse lunge [/INST]The barbell step-down reverse lunge is an exercise targeting the lower body, particularly the glutes and hamstrings. The front foot is slightly ele... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate halo [/INST]The plate halo is an exercise targeting the shoulder complex. It's usually performed as part of a dynamic warm-up prior to an upper-body workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP 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, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spoto press [/INST]The Spoto press is a variation of the popular barbell exercise the bench press that builds strength and muscle in the chest, triceps, and shoulders. It differs from th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker 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, bu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lunge hold dumbbell curl [/INST]The lunge hold dumbbell curl is a challenging complex that combines an isometric hold at the bottom of a lunge with a dumbbell biceps curl. The two exerci... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Isometric Wipers [/INST]The typewriter push-up is an advanced push-up variation where the hands are extra wide and you lower toward each hand in alternating reps. It is more challenging ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Leg Curl [/INST]The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> In-out jump squat [/INST]The in-out jump squat is a bodyweight squat variation that alternates wide and narrow jump squats. It targets the lower-body muscles, including the quads, glutes... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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 ext... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR 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 an... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell spider curl [/INST]The barbell spider curl is an exercise targeting the biceps and performed face down on either an incline bench or on the flat side of a preacher bench. The ver... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Barbell Split Squat [/INST]The barbell Bulgarian split squat is a single-leg, full-body exercise targeting the quads, glutes, and hamstrings. It is easier to overload with th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide mountain climber [/INST]The wide mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BFR underhand straight-bar push-down [/INST]The blood flow restriction (BFR) underhand 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>> Bent-arm dumbbell pull-over [/INST]The bent-arm dumbbell pull-over was a staple exercise of the "Golden Era" of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lunge with overhead reach [/INST]The lunge with overhead reach is a full-body bodyweight movement targeting the quads and shoulders. It has both strength and mobility benefits and can be... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shin hug [/INST]The shin hug is a bodyweight exercise focused on the muscles of the core. It shares characteristics with V-ups and crunches, but finishes with the ribs touching the thigh... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline plate sit-up twist [/INST]The decline plate sit-up twist is a weighted core exercise that works the obliques and rectus abdominis or "six pack" muscles, as well as the deep core ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying cable front raise [/INST]The lying cable front raise is an isolation exercise for the shoulders, particularly the front deltoids. It is performed lying on the back, either on a ben... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band Pull Apart [/INST]The band pull-apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. The band creates dynamic tension, allowing... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hand Stand Push-Up [/INST]The handstand push-up is an exercise targeting the shoulders, although other muscles assist in the completion of the reps. It is common in both CrossFit workout... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating Exercise Ball Knee Tucks - Gethin Variation [/INST]The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or pus... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling cable oblique crunch [/INST]The kneeling cable oblique crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primar... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell upright row and press [/INST]The kettlebell upright row and press is a combination of two popular kettlebell movements in a single sequence. This combination can be performed ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Squat To A Bench [/INST]The barbell back squat to box takes a classic compound exercise for developing the lower body and adds the box element. Muscles worked include the quads, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Dumbbell Curl - Gethin Variation [/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>> Stiff-Legged Deadlift - Gethin Variation [/INST]The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory mov... |
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