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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 bar press sit-up [/INST]The decline bar press sit-up is a weighted core exercise targeting the abdominal muscles, particularly the lower abs. It also challenges the shoulders and... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing concentration curl [/INST]The standing concentration curl is a variation on the more common seated concentration curl, which is a staple of bodybuilding arm routines. It can ser... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated dumbbell biceps curl [/INST]The seated dumbbell biceps curl is a popular exercise for building bigger biceps. While curls can effectively be performed standing as well, performing... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell row to triceps kick-back [/INST]The dumbbell row to triceps kick-back is a dumbbell complex that combines two movements that collectively target the muscles of the lats (latissi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell sumo squat [/INST]The kettlebell sumo squat is a lower-body movement emphasizing the muscles of the hips, glutes, and quads. It shares attributes with both the kettlebell dead... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Burpee to pull-up [/INST]The burpee to pull-up is a variation of the bodyweight burpee in which the jump at the top of each rep leads into a jumping pull-up. It is popular in circuit-sty... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell seated box jump [/INST]The dumbbell seated box jump is an explosive exercise that builds the quadriceps as well as overall lower-body strength and explosiveness. All you need is... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball ninja [/INST]The medicine ball ninja is a dynamic medicine ball movement that challenges both the upper and lower body, while also elevating the heart rate. It's a great mo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Squat Isometric Hold [/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, but... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Leg Extension [/INST]The leg extension is an isolation exercise for the quads. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell walking lunge [/INST]The barbell walking lunge tests your ability to maintain balance while challenging the quads, glutes, and hamstrings as well as the core muscles. Using a bar... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell deadlift [/INST]The kettlebell deadlift is a foundational movement in kettlebell training. It's often taught as a buildup or regression to the kettlebell swing, as well as to ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Back Flyes - 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 the upper bac... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 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 colla... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Tire flip [/INST]The tire flip is an exercise that works the entire body, starting from a deadlift position and ending with a giant tire being flipped over. Each flip moves the tire fart... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band low-to-high twist [/INST]The band low-to-high twist is a core exercise targeting the upper abdominals and the obliques. Take care to perform it with control, as rapid, uncontrolled ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball rear delt fly [/INST]The exercise ball rear delt fly is a dumbbell exercise targeting the rear heads of the shoulders, as well as the muscles of the upper-middle back. Lyin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable rope hammer curl [/INST]The cable rope hammer curl is a popular arm-focused exercise performed with a rope handle attached by a cable to a weight stack. It uses a neutral (palms fa... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plank Push-Up [/INST]The plank up-down is a variation of the plank push-up that ends in an elbow plank rather than with the chest on the ground. It involves transitioning between the two... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline Push-Up [/INST]The feet-elevated push-up is a variation on the push-up, a body-weight standard. The feet are elevated, so that your body is aligned at an angle to the floor rathe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Adductor SMR [/INST]Adductor self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Running Lunge [/INST]The running lunge is a dynamic exercise that targets the lower body. It combines elements of a reverse lunge with a step-up, in that the front leg fully extends ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sled Push [/INST]The sled push is a conditioning exercise that targets the cardiovascular system and the muscles of the lower body. It involves pushing a sled along a turf or other flat ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg standing dumbbell calf raise [/INST]The single-leg standing dumbbell calf raise is a popular exercise to target the calf muscles of the lower leg, particularly the gastrocnemi... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline dumbbell chest fly [/INST]The decline dumbbell chest fly is an upper-body exercise targeting the muscles of the chest, particularly the lower chest. It will require less weight t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight Squat - Gethin Variation [/INST]The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic war... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline cable rope triceps extension [/INST]The incline cable rope triceps extension is a single-joint arm exercise performed on an incline bench. This incline position offers a great st... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell squat with plate slide [/INST]The barbell squat with plate slide is an exercise targeting the quadriceps, with the plate slide also working the adductors and abductors. It can he... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell preacher curl [/INST]The single-arm dumbbell preacher curl is an exercise that focuses on building the biceps, particularly the biceps peak. Most people will go light... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell back squat to box [/INST]The barbell back squat to box is a popular version of a classic lower-body exercise that utilizes a box at the bottom position of the movement. This allo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner side Russian twist and pass [/INST]The partner side Russian twist and pass is a weighted version of a popular abdominal training exercise that also utilizes a training partner to... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball duck walk [/INST]The medicine ball duck walk is a dynamic medicine ball movement that challenges both the upper and lower body, while also elevating the heart rate. It's a ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball twist [/INST]The medicine ball twist is an exercise targeting the abdominal muscles, particularly the obliques. It is similar in many ways to a Russian twist exercise. The ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 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 weights. It i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell rear delt bent-over row [/INST]The barbell rear delt bent-over row is a movement used to target the shoulders as well as the upper-back muscles. It is performed with lighter weig... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Running lunge [/INST]The running lunge is a dynamic exercise that targets the lower body. It combines elements of a reverse lunge with a step-up, in that the front leg fully extends and ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Squatting cable EZ-bar biceps curl [/INST]The squatting cable EZ-bar biceps curl is an exercise that builds and strengthens the biceps while the lower body is in a static squat position.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating hanging knee raise [/INST]The alternating hanging knee raise is an exercise targeting the abs, but which also works the lats and hip flexors. Rather than performing both legs... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying bench reverse crunch [/INST]The lying bench reverse crunch is a popular ab exercise performed by bringing the knees toward the chest while lying on a bench. It is largely similar t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell racked carry [/INST]The single-arm dumbbell racked carry involves carrying a single dumbbell for time or distance, while holding it close to the shoulders in a front-... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing dumbbell shoulder press [/INST]The standing dumbbell shoulder press is a classic deltoid-building exercise that is common in gyms around the world. Performing the move standing ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Crunch - Gethin Variation [/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 mor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-bar spider curl [/INST]The EZ-bar 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 EZ-ba... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating 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 hamm... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body toe-touch [/INST]The cross-body toe-touch is a version of the toe-touch stretch where instead of both hands reaching down toward both feet, one hand at a time reaches for the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Hammer Curl - Gethin Variation [/INST]This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a c... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging knee raise with manual resistance [/INST]The hanging knee raise with manual resistance is a more advanced version of the hanging knee raise that utilizes a partner. The partner a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying oblique crunch [/INST]The lying oblique crunch is a bodyweight exercise targeting the oblique muscles. It can be performed for a specific number of reps or to fatigue or failure as... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Medicine ball sprawl to chest press [/INST]The medicine ball sprawl to chest press is a sequence of athletic movements using a medicine ball or other small weight. It involves performing... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Alternate Bicep 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 expe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Leg Press [/INST]The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine incline bench press- [/INST]The Smith machine incline bench press is a machine-based movement targeting the chest, particularly the upper chest. The Smith machine mimics a ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell skier [/INST]As the name suggests, the dumbbell skier takes the motion of skiing and replaces the poles with dumbbells. The hip and torso motion are similar to a kettlebell swin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate push [/INST]The plate push is a conditioning exercise that targets the cardiovascular system and the muscles of the lower body. It involves pushing a plate along turf or another fl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Upright Row - Gethin Variation [/INST]The barbell upright row is a barbell exercise that builds stronger and bigger traps. Many lifters combine this move with either their back or should... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Speed Box Squat [/INST]The banded barbell box squat is a strength and power exercise targeting the lower body. It is popular in powerlifting training, either performed with light weights... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Kettlebell Squat Clean [/INST]The kettlebell squat clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level with a slight swing between the legs.... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg V-up [/INST]The single-leg V-up is a bodyweight exercise that targets the abdominals and the hip flexors, working one side of the body at a time. It can be performed for time ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine end-grip shoulder press [/INST]The Smith machine end-grip shoulder press is a machine-based exercise targeting the shoulder muscles. It is performed holding the end of the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Cable Crunch - Gethin Variation [/INST]The standing cable crunch is a popular core isolation exercise using a rope attachment. It primarily targets the rectus abdominus or "six-... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jump to pull-up [/INST]The jump to pull-up is a bodyweight exercise that targets the muscles of the back, biceps, and, to a lesser degree, legs. It involves jumping up to a pull-up bar b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling lat pull-down [/INST]The kneeling lat pull-down is a variation of the lat pull-down exercise performed with the knees on the ground rather than sitting on a bench or machine. It... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Warrior push-up [/INST]The warrior push-up is a series of push-up and plank variations combined into a single sequence. They include a Judo push-up, plank, side plank, mountain climber, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell row [/INST]The single-arm dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. It is most often performed for moderate t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing suspended rear delt fly [/INST]The standing suspended rear delt fly is a bodyweight movement targeting the shoulders and upper back using a suspension strap system or gymnastic ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band-assisted pull-up [/INST]The band-assisted pull-up is a variation of the pull-up exercise in which the reps are performed with an elastic band looped around the feet or knees. This r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Lunge - Gethin Variation [/INST]The barbell forward lunge is a popular lower-body exercise targeting the quads, glutes, and hamstrings. Using a barbell allows you to overload the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Deadlift [/INST]The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerliftin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell reverse fly [/INST]The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg press- [/INST]The leg press is a machine exercise targeting the leg muscles, including the quads, glutes, and hamstrings. It's a favorite among lifters who prefer the seated position... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Dumbbell Row - Gethin Variation [/INST]The incline dumbbell row is an upper body isolation exercise targeting the lower lats and upper back muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl donkey kick [/INST]The bear crawl donkey kick is a more advanced version of the bear crawl exercise that adds a donkey kick. It adds an extra coordination and shoulder challen... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Standing Barbell Curl [/INST]The standing EZ-bar curl is an immenselyp popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper bo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating lying leg raise [/INST]The alternating lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particu... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kneeling lat pull-down [/INST]The single-arm kneeling lat pull-down is a variation of the lat pull-down exercise performed one arm at a time, with the knees on the ground, rat... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Lying Rear Lateral Raise [/INST]The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper... |
<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 [/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 b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Butterfly [/INST]The machine chest fly is an exercise targeting the chest. The motion is often compared to bear-hugging a tree trunk. In chest workouts, this exercise often follows compo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell clean and press [/INST]The dumbbell clean and press is a full-body movement that targets both the lower and upper body. The clean utilizes the muscles of the hips, legs, glutes,... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing EZ-bar curl [/INST]The standing EZ-bar curl is a popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper-body or arm-focuse... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing calf raise- [/INST]The standing calf raise is a popular movement to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. When unweighted, it is usual... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline kayak [/INST]The decline kayak is a core exercise targeting the obliques. It involves making a paddling motion on a decline bench with the feet anchored, using a bar or pipe for ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Tip-toe crunch [/INST]The tip-toe crunch is a variation on the crunch exercise that involves placing the toes on or near the ground. This can help isolate the abs from the hip flexors. T... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine Triceps Extension [/INST]The machine triceps extension is an isolation exercise targeting the tricep muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Triceps dip [/INST]The triceps dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying cable chest fly [/INST]The lying cable chest fly is an isolation movement that uses a cable stack and a flat bench to build bigger and stronger pectoral muscles. It is common in up... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell deadlift bent-over row complex [/INST]The barbell deadlift bent-over row complex combines two movements to target the posterior chain. It requires using a lighter weight than you... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lateral shuffle [/INST]The lateral shuffle is a common exercise in sports training and gym classes. It involves taking steps to one side and then steps to the other side. It can be perfo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leverage High Row [/INST]The machine high row is an exercise targeting the lats and works the back overall. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 1.5-rep push-up [/INST]The 1.5-rep push-up is a more difficult variation of the push-up, commonly used to train for military and tactical physical fitness tests. It builds upper-body mus... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner resistance standing twist [/INST]The partner resistance standing twist is a bodyweight exercise in which one partner performs bodyweight twists while the other provides manual re... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pallof press with rotation [/INST]The Pallof press with rotation is a dynamic variation of the Pallof press that incorporates weighted rotation away from the torso using resistance from ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell curl- [/INST]The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm Smith machine upright row [/INST]The single-arm Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. This movement is often pe... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise Ball Knee Tuck - Gethin Varation [/INST]The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying leg lift [/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 performed ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell straight-legged hip raise [/INST]The dumbbell straight-legged hip raise works the hips and glutes. It requires and teaches body control and coordination. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Glute ham raise- [/INST]The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD, or glute ham developer bench. The unassisted version of the movement requires ser... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell glute bridge [/INST]The barbell glute bridge is a popular exercise targeting the muscles of the glutes and hamstrings. It can be done as a strength movement on its own, as an act... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm bent-over cable rear delt fly [/INST]The single-arm bent-over cable rear delt fly is an exercise targeting the rear deltoids. It is a great way to isolate this area of the sho... |
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