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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine bench press [/INST]The Smith machine bench press is a machine-based movement targeting the chest. The Smith machine mimics a barbell but provides more stability. This movem... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Slalom jumps [/INST]The slalom jump is an explosive bodyweight exercise that targets the lower body, including the quads, glutes, and hamstrings. Performed for reps, it also provides a s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl hold [/INST]The bear crawl hold is a static variation of the bear crawl exercise performed for time. It looks simple, but it demands full-body tension and is taxing to the sho... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline sit-up twist [/INST]The decline sit-up twist is a bodyweight core exercise that targets the obliques, as well as the rectus abdominis or "six pack" muscles. Sit-up variations are... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Front Raise [/INST]The alternating dumbbell front raise is an isolation movement that targets the shoulders. By using one arm at a time, you can use more weight than when you use both... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Box jump [/INST]The box jump is an explosive exercise that strengthens the muscles of the lower body, including the quads, glutes, calves, and hamstrings. They also develop power in the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band front raise rear fly row combo [/INST]The band front raise rear fly row combo is a combination of three different shoulder exercises to build and strengthen the anterior, middle del... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable twist [/INST]The standing cable twist is a core exercise that targets the abdominals, particularly the obliques. Take care to perform it with control, as opposed to violen... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying hamstring stretch with band [/INST]The lying hamstring stretch with band is a simple way to stretch a chronically tight muscle group of the lower body. It is common in stretching a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-kettlebell front squat [/INST]The double-kettlebell front squat is a popular kettlebell movement performed while holding two kettlebells in the front-racked position. It targets t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell deadlift [/INST]The dumbbell deadlift is a movement that targets the hamstrings, glutes, and back muscles. While it can be performed all the way from the ground, in the style of... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stiff-Legged Dumbbell Deadlift [/INST]The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as oppo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Incline Dumbbell Press [/INST]The incline dumbbell bench press is an upper body exercise targeting the upper pectoral muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Thigh abductor [/INST]The thigh abductor is a lower-body exercise that targets the muscles of the outer hips and glutes. It is usually performed for moderate to high reps, such as 8-12 r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg dumbbell Romanian deadlift [/INST]The single-leg dumbbell Romanian deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. The difference between a R... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Dumbbell Flyes [/INST]The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. It will req... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Captain's chair knee raise [/INST]The captain's chair knee raise is a bodyweight exercise that targets the abs. It is performed on an apparatus that allows the forearms to rest on pads a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell front raise and press [/INST]The dumbbell front raise and press combines two upper-body moves into one challenging sequence targeting the deltoid muscles. It's a simple way to b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm incline rear delt raise [/INST]The single-arm incline rear delt raise is an upper-body exercise targeting the posterior deltoids or shoulder muscles, as well as the postural m... |
<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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging alternating single-leg raise [/INST]The hanging alternating single-leg raise is an exercise targeting the abs, but which also works the lats and hip flexors. Rather than performi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell triceps extension [/INST]The single-arm dumbbell triceps extension is a popular exercise targeting the triceps one side at a time. It targets all three heads of the t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band overhead squat [/INST]The band overhead squat is a full-body, functional movement that works to build full-body strength and stability. It is a variation of the classic barbell exer... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Calf Raise Facing Hack Squat Machine - Gethin Variation [/INST]The reverse hack squat calf raise is a varation of the standing calf raise to target them in a different manner. <... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Narrow-stance hack squat [/INST]The narrow-stance hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accesso... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner Superman with alternating high-five [/INST]The partner Superman with alternating high-five is an exercise in which both partners perform isometric holds for reps, high-fiving eac... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR 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 ot... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side plank [/INST]The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes pai... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Split Squat with Dumbbells [/INST]The dumbbell Bulgaria split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Inverted Row [/INST]The Smith machine inverted row is a bodyweight exercise targeting the muscles of the lats (latissimus dorsi) and upper back, using the bar of the Smith machine to... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell forehead curl [/INST]The barbell forehead curl is a classic movement from the Golden Age of bodybuilding and is often associated with Dave "The Blond Bomber" Draper. The barbell ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell suitcase carry [/INST]The dumbbell suitcase carry is similar to a dumbbell farmer's carry, but only uses one dumbbell rather than two. This simple change provides a significant ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Pull-In [/INST]The reverse crunch is a popular exercise targeting the abdominals, particularly the lower half. It’s easy to perform on either the floor or a flat bench. Many lifters ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> World's greatest stretch [/INST]The world's greatest stretch is a popular movement that earned its name because it targets multiple parts of the body, including the hips, shoulders, and ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell chest fly [/INST]The incline dumbbell chest fly is an upper-body exercise targeting the chest. Performing it at an incline helps to target the upper chest in particular,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double crunch [/INST]The double crunch is a bodyweight exercise focused on the muscles of the core, the rectus abdominis or "six-pack" muscles in particular. It's a very simple exercise ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent Over Shoulder Y [/INST]The lying rear delt Y works the shoulders, specifically the rear heads. The range of motion differs from the lying rear delt fly. At the midpoint, the arms an... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ab bicycle [/INST]The ab bicycle is a bodyweight movement that targets the muscles of the abs, the obliques and rectus abdominis or "six-pack" muscles in particular. It can be performed ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Low-handle trap bar deadlift [/INST]The low-handle trap bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. This specific exercise is pa... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated EZ-bar shrug [/INST]The seated EZ-bar shrug is an exercise targeting the trapezius muscle, that V-shaped muscle that forms a triangle where the shoulders meet the neck. It is usua... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable V-bar push-down [/INST]The cable V-bar push-down is a popular gym exercise for targeting the triceps. It utilizes an angled bar, which can allow you to move heavier weights more co... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging leg raise with throw down [/INST]The hanging leg raise with throw down is a more advanced version of the hanging knee raise that utilizes a partner to make the movement more diff... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell lateral raise [/INST]The dumbbell lateral raise is a shoulder exercise that targets the medial or middle head of the deltoid muscle. It's a staple strength-training move and is ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-knee reverse crunch [/INST]The bent-knee reverse crunch is a popular bodyweight core exercise. It targets the lower portion of the rectus abdominis or "six-pack" muscles. It can be ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Palms-out incline biceps curl [/INST]The palms-out incline biceps curl is an exercise targeting the biceps. It is largely similar to the incline dumbbell curl, but the palms-out position... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Sumo Deadlift High Pull [/INST]The kettlebell sumo deadlift high pull is a dynamic kettlebell exercise that focuses on the muscles of the posterior chain, including the hamstrings, g... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing dumbbell knee crunch- [/INST]The standing dumbbell knee crunch is a great way to train the abs while standing up. Additionally, the deltoids are worked because the lifter holds ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Rear-Delt Fly - Gethin Variation [/INST]The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lower back SMR [/INST]Lower back self-myofascial release (SMR) is a self-administered soft-tissue treatment, usually using a foam roller, lacrosse ball, or other "trigger point" massage ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Calf Press On A Hack Squat Machine - Gethin Variation [/INST]The hack squat calf raise is a variation of the standing calf raise to target them in a different manner than seated or fully... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing High Cable Curl - Gethin Variation [/INST]The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a ha... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm incline lateral raise [/INST]The single-arm incline lateral raise is an exercise targeting the lateral or medial head of the shoulder muscles. It is performed lying sideways o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Hamstring Slide [/INST]The hamstring slide is a bodyweight exercise targeting the hamstrings. Lying supine on a smooth surface, you bend your knees to pull both heels towar... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine bench press [/INST]The machine bench press is a machine-based exercise targeting the chest and upper body. It approximates the motion of a bench press, but uses a selectorized we... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-arm barbell pull-over [/INST]The bent-arm barbell pull-over was a staple exercise of the "Golden Era" of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properly,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Neutral-grip pull-up [/INST]The neutral-grip pull-up is a multijoint bodyweight exercise in which the reps are performed with the palms facing one another. Like other pull-up variations,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> High-to-low cable chest fly [/INST]The high-to-low cable chest fly is an isolation movement that uses a cable stack to target the lower portion of the pectoral muscles. It is common in u... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell thruster [/INST]The single-arm kettlebell thruster is a popular kettlebell movement that combines a kettlebell front squat with a kettlebell press. It is preceded b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Bulgarian split squat [/INST]The dumbbell Bulgarian split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. Overloading the movement with dumbbells usu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Otis-up- [/INST]The Otis-up is a weighted exercise focusing on the abdominal muscles and the shoulders to a lesser degree. It primarily targets the rectus abdominis or "six-pack" muscles... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench barbell roll-out [/INST]The bench barbell roll-out is a challenging exercise targeting the abdominals. It is similar to using an ab roller, but using a barbell allows for a wider g... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Hanging Toes-To-Bar [/INST]The hanging toes-to-bar is an advanced abdominal exercise in which the lifter touches their feet to a pull-up bar. There are many ways to perform this movem... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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. It ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm bench dumbbell 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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Power clean [/INST]The power clean is a full-body movement in which the bar is pulled from the floor and caught in the front rack position in three pulls or phases. The bar is received i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-Up - Gethin Variation [/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 upp... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Back Squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to st... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Over bench jump [/INST]The over bench jump is a plyometric exercise requiring only a weight bench to perform. It improves jumping ability and athleticism while burning a lot of calories.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank reach [/INST]The plank reach is an exercise targeting the entire core, particularly the oblique muscles. It resembles a plank exercise, but the primary difference is that the lifte... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Flat Bench Lying Leg Raise - Gethin Variation [/INST]The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing hip circle [/INST]The standing hip circle is a bodyweight exercise targeting the hips and abductor muscles. It is a classic way to "limber up" after sitting for a long period or... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Lateral Lunge [/INST]The lateral lunge is a lower-body bodyweight movement that works the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench oblique crunch [/INST]The bench oblique crunch is an exercise that targets the obliques, the muscles running alongside the rectus abdominis. The range of motion is fairly small, bu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Dumbbell Shrug [/INST]The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It’s a often trained on a bodybuilding-style shoulder or... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell sumo deadlift high pull [/INST]The kettlebell sumo deadlift high pull is a dynamic kettlebell exercise that focuses on the muscles of the posterior chain, including the hamstr... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball push-up [/INST]The medicine ball 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, tricep... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm band kick-back [/INST]The single-arm band kick-back is an isolation exercise that targets the triceps. This is a common burnout move performed for moderate to high reps, such ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell front squat [/INST]The barbell front squat is a compound movement that emphasizes building the lower-body muscle groups. With the barbell racked in front of the body on the anter... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline anti-gravity shoulder press [/INST]The incline anti-gravity shoulder press is an upper-body exercise targeting the shoulders and upper back. It works the rear delts and upper-bac... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable straight-bar push-down [/INST]The cable straight-bar push-down is a popular gym exercise for targeting the triceps. It is usually performed for moderate to high reps, such as 8-12 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Deficit Kettlebell Stiff-Legged Deadlift [/INST]The kettlebell deficit deadlift is a more advanced version of the kettlebell deadlift movement that is performed standing on steps or b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Front-To-Back Squat [/INST]The barbell front squat to back squat is a complex that combines two fundamental barbell squat movements with a press in between to build overall stren... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg lying leg curl [/INST]The single-leg lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker 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, a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Donkey Calf Raise - Gethin Variation [/INST]The donkey calk raise is a strength and muscle-building exercise focused on the muscles of the lower leg, most prominently the gastrocnemius m... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell hang snatch [/INST]The dumbbell hang snatch is an explosive exercise that builds full-body power and targets the muscles of the hips, back, and shoulders. Performing the movemen... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball V-up [/INST]The exercise ball V-up is a popular movement to target the abdominal muscles, particularly the rectus abdominis or "six-pack" muscles. It involves passing an ex... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pullups [/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 tool in military or... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip hands-elevated push-up [/INST]The close-grip hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Havi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing side bend stretch [/INST]The standing side bend stretch is a stretching exercise targeting the obliques, the muscles that run along the side of the core. It is a common inclusio... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbells-together incline bench press [/INST]The dumbbells-together incline bench press is an exercise targeting the pectoral muscles, particularly the upper pecs. Squeezing the dumbbel... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ab Wheel Roll-Out - Gethin Variation [/INST]The ab wheel roll-out is an exercise targeting the abdominals, often with an inexpensive wheel device with a handle on either side. Many train... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine drag curl [/INST]The Smith machine drag curl is a biceps-focused exercise using the bar in a Smith machine. It is usually trained in moderate to high reps, at least 8-15 re... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying groin stretch with band [/INST]The lying groin stretch with band is a simple way to stretch a chronically tight muscle group of the lower body. It is common in stretching and yoga ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Weighted pull-up [/INST]The weighted pull-up is a more advanced variation of the pull-up exercise in which the lifter adds extra weight to their body. Options for adding weight include a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell spell caster [/INST]The dumbbell spell caster is an exercise that primarily targets the abdominal muscles such as the obliques. However, it also works shoulders, back, hips, and... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner plank band row [/INST]The partner plank band row is an abdominal exercise where two partners perform single-arm planks while pulling on the opposite ends of an exercise band. Thi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Narrow-stance squat [/INST]The narrow-stance squat is an exercise that targets the lower body with an emphasis on the quads. Many people will find they can't go as deep in a narrow-stanc... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench dip [/INST]The bench dip is a highly effective exercise for building the triceps. The resistance comes from the body itself, rather than added weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Drag curl [/INST]The drag curl is a biceps exercise that attempts to remove the influence of the front deltoids on the classic curl. With the elbows kept back, the barbell "drags" up the... |
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