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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 throw [/INST]The Smith machine bench press throw is an exercise that helps develop pushing power that carries over to the traditional bench press. It involves p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Front Plate Raise [/INST]The plate front raise is a variation of the dumbbell front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Ab Tuck [/INST]The hollow-body knee tuck is a bodyweight abdominal exercise performed on the floor. It is similar to both the hollow-body hold and the knee tuck or reverse ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bird dog- [/INST]The bird dog is a core exercise designed to help strengthen and stabilize the posterior chain. It involves lifting an opposite-side arm and leg while in a bent-leg table... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline barbell shoulder protraction [/INST]The incline barbell shoulder protraction is an upper-body movement that targets strength and mobility in the scapula or shoulder blades. This ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Dumbbell Reverse Lunge [/INST]The dumbbell reverse lunge is a great single-leg movement that strengthens and builds the quads, hamstrings, and glutes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> One-Arm Long Bar Row [/INST]The single-arm landmine bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. It a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sphinx push-up [/INST]The sphinx push-up is a difficult variation of the push-up that ends with the forearms on the ground in front of the body, rather than with the chest on the ground.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner medicine ball sit-up [/INST]The partner medicine ball sit-up is a more difficult version of the traditional abdominal exercise. Two partners pass a medicine ball back and forth a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Military Press - Gethin Variation [/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,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hammer Curls [/INST]This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hex Bar Deadlift - Gethin Variation [/INST]The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. The bar is held with a parallel (palms... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell V-Sit Cross Jab [/INST]The dumbbell V-sit cross jab is a hybrid movement that trains the abdominal and shoulder muscles simultaneously. It can address multiple muscle groups in ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Close-Grip Bench Press [/INST]The close-grip bench pressis a compound exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner Flat-Bench Back Extension [/INST]The partner bench back extensionis a clever way to perform this exercise, which works the spinal erectors in the lower back. There are machines a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternate 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 hammer... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell roll-out [/INST]The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Shoulder (Military) Press [/INST]The machine shoulder press is an upper body exercise targeting the deltoids. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner lying leg raise with throw down [/INST]The partner lying leg raise with throw down is a core exercise in which one partner performs a leg raise while the other partner pushes the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Neutral-grip dumbbell bench press [/INST]The neutral-grip dumbbell bench press is a variation on a classic chest-building exercise where the palms face each other instead of forward. Thi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band good morning- [/INST]The band good morning is an exercise targeting the hamstrings and glutes. It is often performed in powerlifting-style training for high reps, or in the place of... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell V-sit cross jab- [/INST]The dumbbell V-sit cross jab is a hybrid movement that trains the abdominal and shoulder muscles simultaneously. It can address multiple muscle groups in... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated push-up on ball [/INST]The feet-elevated push-up on ball is a variation on the push-up, a bodyweight standard. The feet are elevated on a ball to align the body parallel to... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip EZ-bar curl [/INST]The close-grip EZ-bar curl is an exercise targeting the biceps, particularly the long head. The main difference between this exercise and standard EZ-bar cu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg stiff-legged deadlift to row [/INST]The single-leg stiff-legged deadlift to row takes two popular strength moves and combines them into one full-body blaster. Between the dead... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side-lying leg adduction scissor [/INST]The side-lying leg adduction scissor is a dynamic core exercise that combines the isometric hold of a side-lying leg lift with leg adductions to f... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Traveling thigh killa [/INST]The traveling thigh killa is a challenging lower-body bodyweight exercise that builds muscular endurance with a series of hops forward and backward, as well ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Calf Press - Gethin Variation [/INST]The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually perfor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip EZ-bar curl [/INST]The reverse-grip EZ-bar curl is an exercise targeting the biceps and forearms. Because grip strength is a limitation with this move, it is often performed... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated plank on ball [/INST]The feet-elevated plank is a variation on the straight-arm plank, a bodyweight standard. The feet are elevated on a ball to align the body parallel to ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight squat [/INST]The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time or r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness V-Up [/INST]The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. It is similar to a suitcase cru... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ab wheel roll-out [/INST]The ab wheel roll-out is an exercise targeting the abdominals using an inexpensive wheel device with a handle on either side. Many trainers and strength coaches ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated rear delt fly [/INST]The seated rear delt fly is an upper-body exercise that targets the real deltoid of the shoulder. By performing the movement seated, it eliminates momentum fr... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated wide-grip curl to close-grip curl [/INST]The seated wide-grip curl to close-grip curl is a variation on the classic seated dumbbell curl. It is thought that wide-grip curls target... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spider lunge stretch [/INST]The spider lunge stretch is a lower-body stretch targeting the hips, groin, and quads. It can be part of a dynamic warm-up or mobility work performed anytime.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bouncing lunge [/INST]The bouncing lunge is a bodyweight movement targeting the quads. It can be performed either for time or reps, and is often included as part of a fat-loss or athleti... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Rear-Delt Fly [/INST]The seated rear delt fly is an upper-body exercise that targets the real deltoid of the shoulder. By performing the movement seated, it eliminates moment... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Hammer Curls [/INST]This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nai... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable front raise [/INST]The single-arm cable front raise is an isolation exercise targeting the anterior and medial deltoids or shoulder muscles. The single-arm version of th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> V-sit with overhead triceps extension [/INST]The V-sit with overhead triceps extension is a hybrid movement that trains the abdominal and triceps muscles simultaneously. It can address m... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide-grip bench press [/INST]The wide-grip bench press is a compound exercise targeting the chest and, to a lesser extent, the triceps. The main difference between this exercise and the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 3/4 sit-up [/INST]The 3/4 sit-up is a bodyweight exercise focused on the muscles of the core. It is similar to a sit-up, but stops short of the top position. This keeps constant tension ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-Grip Cable Triceps Pushdown - Gethin Variation [/INST]The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate shoulder circle big to small [/INST]The plate shoulder circle big to small is an exercise targeting the shoulder complex. Typically, this is considered a warm-up move rather than a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing band biceps curl [/INST]The standing band biceps curl is an arm-focused exercise using a band for resistance. This variation is usually performed for moderate to high reps as pa... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating lunge 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 p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended push-up [/INST]The suspended push-up is a bodyweight pushing exercise performed on a suspension strap system or gymnastic rings. It targets the chest, shoulders, and triceps, b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip bench press [/INST]The reverse-grip bench press is a popular barbell exercise targeting the chest, triceps, and forearms. The main difference between this exercise and the s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Flat Bench Leg Raise [/INST]The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be p... |
<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 row [/INST]The bent-over dumbbell rear delt row is a popular upper-body exercise that targets the muscles on the backside 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>> Skip [/INST]The skip is an exercise that builds power and explosiveness in the legs. It's commonly performed by children and in gym classes, but is also great for working the legs and hi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell crunch [/INST]The dumbbell crunch is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the crunch far more difficult, provid... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell lateral hop [/INST]The dumbbell lateral hop is an explosive exercise that targets the muscles of the hips and legs. Adding dumbbells adds a challenge to the core, as well. Becau... |
<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 muscle... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine 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 ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball partner twist [/INST]The medicine ball partner twist is a plyometrics exercise targeting the core muscles, particularly the obliques. You and a partner stand back to back a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jumping rope [/INST]Jumping rope is a classic conditioning exercise that is popular with everyone from children to boxers to CrossFit athletes. It targets many different muscles, includi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Dumbbell Step-Up [/INST]The dumbbell step-up is a great exercise for building lower-body strength and power. The dumbbell version is better for intermediate and advanced li... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-Over Dumbbell Row - Gethin Variation [/INST]The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Preacher Curls [/INST]The machine preacher curl is an isolation exercise targeting the biceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sit-up with single-arm overhand throw [/INST]The sit-up with single-arm overhand throw is an exercise targeting the core muscles, but the inclusion of the throw also brings in other uppe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 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 it... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Walking lunge [/INST]The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for reps, time... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable overhead triceps extension [/INST]The cable overhead triceps extension is a cable exercise performed in a seated position, targeting the triceps muscles. While it hits all three he... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hack squat calf raise [/INST]The hack squat calf raise is a variation of the standing calf raise performed in a hack squat machine. This allows for heavy loading, but also shoulder comfo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline leg lift [/INST]The decline leg lift is a popular bodyweight core exercise targeting the rectus abdominis or "six-pack" muscles, particularly the lower abs. It can be performed f... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Kneeling Biceps [/INST]The kneeling concentration curl allows you to target the biceps without having the ability to use momentum from the rest of your body to move the weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Bulgarian split squat [/INST]The barbell Bulgarian split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. It is easier to overload with the barbell tha... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm side deadlift [/INST]The single-arm side deadlift is a compound exercise that strengthens the glutes, quads, hamstrings, back, and core. It has more of a core stability and an... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side plank lateral raise [/INST]The side plank lateral raise is an exercise that combines an isometric side plank hold with a dumbbell raise to target both the core and the shoulders. Yo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double Kettlebell Push Press [/INST]The double-kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Calf Press On The Leg Press Machine [/INST]The leg press calf raise is an exercise that uses the leg press machine to work the calves. With the toes and balls of your feet on the platfor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Straigh-Bar Curl Superset [/INST]The seated wide-grip curl to close-grip curl is a variation on the classic seated dumbbell curl. The variation is that the range of motion changes... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell reverse lunge [/INST]The dumbbell reverse lunge is a popular lower-body movement that targets the muscles of the quads, glutes, hamstrings, and hips. It also works the core and ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP 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 muscle a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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 movement... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Cable Rope 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 primari... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable leg curl [/INST]The standing cable leg curl is an isolation exercise for the hamstrings. It is often used as a variation of leg curl machines and for working each side ind... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 V-Up [/INST]The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. It is similar to a suitcase crunch, but th... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-bar roll-out chest fly [/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... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine shrug [/INST]The Smith machine shrug is an upper-body exercise targeting the traps (trapezius muscles). 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>> Exercise ball squat and twist [/INST]The exercise ball squat and twist is a combination exercise targeting the quads, but also the obliques because of the twisting motion with each repet... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Calf Press [/INST]The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine chest fly [/INST]The machine chest fly is a machine-based exercise targeting the chest. It approximates the motion of a dumbbell fly or cable fly, but is usually performed facing... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating standing glute stretch [/INST]The alternating standing glute stretch focuses on improving lower-body mobility and flexibility, particularly in the hips and glutes. It involve... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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 yea... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> PJR pull-over- [/INST]The PJR pull-over is a triceps-focused version of the pull-over exercise, usually performed on either a flat or slightly inclined bench. The low position of the mov... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stiff-Legged Deadlift [/INST]The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Broad jump [/INST]The broad jump is an explosive lower-body exercise. It is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the far... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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, triceps, s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm inverted row [/INST]The single-arm inverted row is a bodyweight exercise targeting the muscles of the lats (latissimus dorsi) and upper back, using the bar of the Smith machin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Butterfly crunch [/INST]The butterfly crunch is a popular bodyweight exercise that targets the rectus abdominis, or "six-pack" muscles. It gets its name from the position of the elbows a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable low-to-high twist [/INST]The standing cable low-to-high twist is a core exercise targeting the upper abdominals and the obliques. Take care to perform it with control, as ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seesaw lunge [/INST]The seesaw lunge is a bodyweight exercise that combines both the forward and the reverse lunge. It can also be performed holding dumbbells or other weights. It can be... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Narrow-stance leg press [/INST]The narrow-stance leg press is a machine-based exercise that targets the muscles of the legs. It emphasizes the quads, particularly the muscles of the oute... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying Hamstring Curls - Gethin Variation [/INST]The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, bu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Copenhagen plank [/INST]The Copenhagen plank is an advanced version of the side plank performed with one foot on a bench and the other foot hovering under it. This exercise targets the s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Southpaw sprawl with push-up [/INST]The southpaw sprawl with push-up is a full-body movement that combines elements of a plank and a sprawl, with the addition of a push-up. It also has a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying cable lateral raise [/INST]The lying cable lateral raise is an isolation exercise that targets the medial or middle deltoid muscle of the shoulders. It is most common in muscle-bui... |
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