https://physicalfeed.com/2026-10-23 https://physicalfeed.com/train2026-10-23 https://physicalfeed.com/features2026-10-23 https://physicalfeed.com/import2026-10-23 https://physicalfeed.com/how-it-works2026-10-23 https://physicalfeed.com/plans2026-10-22 https://physicalfeed.com/statements2026-10-22 https://physicalfeed.com/changes2026-10-23 https://physicalfeed.com/habits2026-10-23 https://physicalfeed.com/refunds2026-10-23 https://physicalfeed.com/legal2026-10-23 https://physicalfeed.com/pricing2026-10-23 https://physicalfeed.com/swipe2026-10-23 https://physicalfeed.com/meme2026-10-23 https://physicalfeed.com/m2026-10-23 https://physicalfeed.com/muscles2026-10-23 https://physicalfeed.com/muscles/abdominals2026-10-23 https://physicalfeed.com/muscles/abductors2026-10-23 https://physicalfeed.com/muscles/adductors2026-10-23 https://physicalfeed.com/muscles/biceps2026-10-23 https://physicalfeed.com/muscles/calves2026-10-23 https://physicalfeed.com/muscles/chest2026-10-23 https://physicalfeed.com/muscles/forearms2026-10-23 https://physicalfeed.com/muscles/glutes2026-10-23 https://physicalfeed.com/muscles/hamstrings2026-10-23 https://physicalfeed.com/muscles/lats2026-10-23 https://physicalfeed.com/muscles/lower-back2026-10-23 https://physicalfeed.com/muscles/middle-back2026-10-23 https://physicalfeed.com/muscles/neck2026-10-23 https://physicalfeed.com/muscles/quadriceps2026-10-23 https://physicalfeed.com/muscles/shoulders2026-10-23 https://physicalfeed.com/muscles/traps2026-10-23 https://physicalfeed.com/muscles/triceps2026-10-23 https://physicalfeed.com/m/family/back-extension2026-10-23 https://physicalfeed.com/m/family/balance2026-10-23 https://physicalfeed.com/m/family/bench-press2026-10-23 https://physicalfeed.com/m/family/bound2026-10-23 https://physicalfeed.com/m/family/box-jump2026-10-23 https://physicalfeed.com/m/family/bridge2026-10-23 https://physicalfeed.com/m/family/burpee2026-10-23 https://physicalfeed.com/m/family/calf-raise2026-10-23 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https://physicalfeed.com/docs/who-is-training2026-10-23 https://physicalfeed.com/m/back-squat2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpBack Squat, three-quarter viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/front-squat2026-10-23https://physicalfeed.com/media/video/front-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/front-squat-three-quarter-4x5.webpFront Squat, three-quarter viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above…https://physicalfeed.com/media/video/front-squat-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/leg-press2026-10-23https://physicalfeed.com/media/video/machine-leg-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-leg-press-side-4x5.webpLeg Press, side viewUsing a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can…https://physicalfeed.com/media/video/machine-leg-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/leg-extension2026-10-23https://physicalfeed.com/media/video/machine-leg-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-leg-extension-side-4x5.webpLeg Extension, side viewFor this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top…https://physicalfeed.com/media/video/machine-leg-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/deadlift2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpDeadlift, side viewStand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/romanian-deadlift2026-10-23https://physicalfeed.com/media/video/romanian-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/romanian-deadlift-front-4x5.webpRomanian Deadlift, front viewPut a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion…https://physicalfeed.com/media/video/romanian-deadlift-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hip-thrust2026-10-23https://physicalfeed.com/media/video/hip-thrust-side-4x5-plain.webphttps://physicalfeed.com/media/video/hip-thrust-side-4x5.webpHip Thrust, side viewBegin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your…https://physicalfeed.com/media/video/hip-thrust-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/leg-curl2026-10-23https://physicalfeed.com/media/video/machine-seated-leg-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-seated-leg-curl-side-4x5.webpLeg Curl, side viewAdjust the machine lever to fit your height and sit on the machine with your back against the back support pad. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on…https://physicalfeed.com/media/video/machine-seated-leg-curl-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bench-press2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpBench Press, side viewLie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the starting…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/incline-dumbbell-press2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-press-side-4x5.webpIncline Dumbbell Press, side viewLie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to…https://physicalfeed.com/media/video/incline-dumbbell-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-fly2026-10-23https://physicalfeed.com/media/video/cable-crossover-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-crossover-front-4x5.webpCable Fly, front viewTo get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your…https://physicalfeed.com/media/video/cable-crossover-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/overhead-press2026-10-23https://physicalfeed.com/media/video/overhead-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-press-front-4x5.webpOverhead Press, front viewStart by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your…https://physicalfeed.com/media/video/overhead-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-shoulder-press2026-10-23https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5.webpDumbbell Shoulder Press, front viewWhile holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate your…https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lateral-raise2026-10-23https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-raise-front-4x5.webpLateral Raise, front viewPick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend…https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-row2026-10-23https://physicalfeed.com/media/video/barbell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-row-side-4x5.webpBarbell Row, side viewHolding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front…https://physicalfeed.com/media/video/barbell-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/chest-supported-row2026-10-23https://physicalfeed.com/media/video/chest-supported-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/chest-supported-row-side-4x5.webpChest-Supported Row, side viewLie face down on an incline bench set to about thirty degrees, with your chest against the pad and your feet steady on the floor. Take a barbell with an overhand grip a little wider than shoulder width and let your arms hang straight down, the bar clear of the floor. This will be your starting…https://physicalfeed.com/media/video/chest-supported-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/face-pull2026-10-23https://physicalfeed.com/media/video/face-pull-front-4x5-plain.webphttps://physicalfeed.com/media/video/face-pull-front-4x5.webpFace Pull, front viewFacing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.https://physicalfeed.com/media/video/face-pull-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lat-pulldown2026-10-23https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.webphttps://physicalfeed.com/media/video/lat-pulldown-front-4x5.webpLat Pulldown, front viewSit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the…https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/pull-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpPull-up, front viewGrab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/assisted-pull-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpAssisted Pull-up, front viewChoke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance. Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position. Pull…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/weighted-pull-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpWeighted Pull-up, front viewAttach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip. You'll want to bring…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-curl2026-10-23https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-curl-front-4x5.webpBarbell Curl, front viewStand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting…https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hammer-curl2026-10-23https://physicalfeed.com/media/video/hammer-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/hammer-curl-front-4x5.webpHammer Curl, front viewStand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward…https://physicalfeed.com/media/video/hammer-curl-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/triceps-rope-pushdown2026-10-23https://physicalfeed.com/media/video/triceps-pushdown-side-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-pushdown-side-4x5.webpTriceps Rope Pushdown, side viewAttach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the…https://physicalfeed.com/media/video/triceps-pushdown-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/push-up2026-10-23https://physicalfeed.com/media/video/push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-side-4x5.webpPush-up, side viewLie on the floor face down and place your hands a little wider than your shoulders, level with your chest. Push up until your arms are straight and your body makes one line from your heels to your head. This will be your starting position. Lower yourself under control until your chest almost…https://physicalfeed.com/media/video/push-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/incline-push-up2026-10-23https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-push-up-side-4x5.webpIncline Push-up, side viewStand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or…https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bench-dip2026-10-23https://physicalfeed.com/media/video/bench-dip-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-dip-side-4x5.webpBench Dip, side viewFor this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and…https://physicalfeed.com/media/video/bench-dip-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/chin-up2026-10-23https://physicalfeed.com/media/video/chin-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/chin-up-front-4x5.webpChin-up, front viewGrab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest…https://physicalfeed.com/media/video/chin-up-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bodyweight-squat2026-10-23https://physicalfeed.com/media/video/bodyweight-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/bodyweight-squat-side-4x5.webpBodyweight Squat, side viewStand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able,and quickly reverse the motion until you return to…https://physicalfeed.com/media/video/bodyweight-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/step-up2026-10-23https://physicalfeed.com/media/video/step-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/step-up-side-4x5.webpStep-up, side viewStand facing a box or bench of an appropriate height with your feet together. This will be your starting position. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box…https://physicalfeed.com/media/video/step-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/glute-bridge2026-10-23https://physicalfeed.com/media/video/glute-bridge-side-4x5-plain.webphttps://physicalfeed.com/media/video/glute-bridge-side-4x5.webpGlute Bridge, side viewLie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this…https://physicalfeed.com/media/video/glute-bridge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/single-leg-glute-bridge2026-10-23https://physicalfeed.com/media/video/single-leg-glute-bridge-side-4x5-plain.webphttps://physicalfeed.com/media/video/single-leg-glute-bridge-side-4x5.webpSingle-Leg Glute Bridge, side viewLay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as…https://physicalfeed.com/media/video/single-leg-glute-bridge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/back-extension2026-10-23https://physicalfeed.com/media/video/back-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/back-extension-side-4x5.webpBack Extension, side viewLie face down on the floor with your legs straight and your arms alongside your head. Lift your chest and your thighs off the floor at the same time, so that only your hips and stomach stay in contact with it. Hold for a moment at the top without straining your neck — keep looking at the floor…https://physicalfeed.com/media/video/back-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/side-plank2026-10-23https://physicalfeed.com/media/video/side-plank-side-4x5-plain.webphttps://physicalfeed.com/media/video/side-plank-side-4x5.webpSide Plank, side viewLie on your side with your legs straight and stacked, and prop your upper body up on your forearm with the elbow directly beneath the shoulder. This will be your starting position. Raise your hips off the floor until your body forms a straight line from your ankles to your shoulders. Keep your neck…https://physicalfeed.com/media/video/side-plank-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/russian-twist2026-10-23https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/russian-twist-three-quarter-4x5.webpRussian Twist, three-quarter viewSit on the floor with your knees bent and your feet flat, and lean your torso back until it is at roughly forty-five degrees to the floor. Hold your hands together in front of your chest, or hold a single weight there, and lift your feet clear of the floor if you can hold the position steadily…https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dead-bug2026-10-23https://physicalfeed.com/media/video/dead-bug-side-4x5-plain.webphttps://physicalfeed.com/media/video/dead-bug-side-4x5.webpDead Bug, side viewBegin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the…https://physicalfeed.com/media/video/dead-bug-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/one-arm-kettlebell-swing2026-10-23https://physicalfeed.com/media/video/kettlebell-swing-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-swing-side-4x5.webpOne-Arm Kettlebell Swing, side viewPlace a kettlebell on the floor about a foot in front of you and stand with your feet slightly wider than shoulder width. Push your butt back, keep your back straight, and take the handle in one hand with your arm straight. This will be your starting position. Hike the kettlebell backward between…https://physicalfeed.com/media/video/kettlebell-swing-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/goblet-squat2026-10-23https://physicalfeed.com/media/video/goblet-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/goblet-squat-side-4x5.webpGoblet Squat, side viewStand holding a light kettlebell by the horns close to your chest, with your feet a little wider than shoulder width. This will be your starting position. Squat down between your legs, keeping your chest and head up and your back straight. Pause at the bottom and use your elbows to push your knees…https://physicalfeed.com/media/video/goblet-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/double-kettlebell-front-squat2026-10-23https://physicalfeed.com/media/video/goblet-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/goblet-squat-side-4x5.webpDouble Kettlebell Front Squat, side viewClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you…https://physicalfeed.com/media/video/goblet-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-dead-clean2026-10-23https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-clean-side-4x5.webpKettlebell Dead Clean, side viewPlace kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should…https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/single-leg-deadlift2026-10-23https://physicalfeed.com/media/video/kettlebell-single-leg-deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-single-leg-deadlift-side-4x5.webpSingle-Leg Deadlift, side viewHold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are…https://physicalfeed.com/media/video/kettlebell-single-leg-deadlift-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/one-arm-kettlebell-press2026-10-23https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-press-front-4x5.webpOne-Arm Kettlebell Press, front viewClean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position. Look at the kettlebell and press it…https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/two-arm-kettlebell-press2026-10-23https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-press-front-4x5.webpTwo-Arm Kettlebell Press, front viewClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Press the kettlebells up and out. As the kettlebells pass…https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-push-press2026-10-23https://physicalfeed.com/media/video/kettlebell-push-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-push-press-front-4x5.webpKettlebell Push Press, front viewHold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. Dip your body by bending the knees…https://physicalfeed.com/media/video/kettlebell-push-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-floor-press2026-10-23https://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5.webpKettlebell Floor Press, side viewLie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in. Press the kettlebell straight up toward the ceiling, rotating your wrist. Lower the kettlebell back to the starting position and repeat.https://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/one-arm-kettlebell-row2026-10-23https://physicalfeed.com/media/video/kettlebell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-row-side-4x5.webpOne-Arm Kettlebell Row, side viewPlace a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower…https://physicalfeed.com/media/video/kettlebell-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/two-arm-kettlebell-row2026-10-23https://physicalfeed.com/media/video/kettlebell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-row-side-4x5.webpTwo-Arm Kettlebell Row, side viewPlace two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back…https://physicalfeed.com/media/video/kettlebell-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-windmill2026-10-23https://physicalfeed.com/media/video/kettlebell-windmill-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-windmill-front-4x5.webpKettlebell Windmill, front viewPlace a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press…https://physicalfeed.com/media/video/kettlebell-windmill-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/turkish-get-up2026-10-23https://physicalfeed.com/media/video/turkish-get-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/turkish-get-up-side-4x5.webpTurkish Get-up, side viewLie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge…https://physicalfeed.com/media/video/turkish-get-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-figure-82026-10-23https://physicalfeed.com/media/video/kettlebell-figure-8-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-figure-8-front-4x5.webpKettlebell Figure 8, front viewPlace one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for…https://physicalfeed.com/media/video/kettlebell-figure-8-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-pass-between-the-legs2026-10-23https://physicalfeed.com/media/video/kettlebell-pass-between-legs-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-pass-between-legs-front-4x5.webpKettlebell Pass Between the Legs, front viewPlace one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.https://physicalfeed.com/media/video/kettlebell-pass-between-legs-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lunge-pass-through2026-10-23https://physicalfeed.com/media/video/lunge-pass-through-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/lunge-pass-through-three-quarter-4x5.webpLunge Pass-through, three-quarter viewStand with your torso upright holding a kettlebell in your right hand. This will be your starting position. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground. As you…https://physicalfeed.com/media/video/lunge-pass-through-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/plyo-kettlebell-push-up2026-10-23https://physicalfeed.com/media/video/plyo-kettlebell-push-up-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/plyo-kettlebell-push-up-three-quarter-4x5.webpPlyo Kettlebell Push-up, three-quarter viewPlace a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position. Begin by lowering yourself as low as you can, keeping your back straight. Quickly and…https://physicalfeed.com/media/video/plyo-kettlebell-push-up-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-glute-bridge2026-10-23https://physicalfeed.com/media/video/barbell-glute-bridge-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-glute-bridge-side-4x5.webpBarbell Glute Bridge, side viewBegin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor. Begin the movement by driving through with your…https://physicalfeed.com/media/video/barbell-glute-bridge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/calf-raise-on-a-dumbbell2026-10-23https://physicalfeed.com/media/video/calf-raise-on-dumbbell-side-4x5-plain.webphttps://physicalfeed.com/media/video/calf-raise-on-dumbbell-side-4x5.webpCalf Raise on a Dumbbell, side viewHang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise. Now roll your foot slightly forward so that you can get a nice…https://physicalfeed.com/media/video/calf-raise-on-dumbbell-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/smith-reverse-calf-raise2026-10-23https://physicalfeed.com/media/video/smith-reverse-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-reverse-calf-raise-side-4x5.webpSmith Reverse Calf Raise, side viewAdjust the barbell on the smith machine to fit your height and align a raised platform right under the bar. Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance. Now, place…https://physicalfeed.com/media/video/smith-reverse-calf-raise-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bodyweight-fly2026-10-23https://physicalfeed.com/media/video/bodyweight-fly-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/bodyweight-fly-three-quarter-4x5.webpBodyweight Fly, three-quarter viewPosition two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight. Place your hands on the bars. This will be your starting position…https://physicalfeed.com/media/video/bodyweight-fly-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/vertical-swing2026-10-23https://physicalfeed.com/media/video/vertical-swing-side-4x5-plain.webphttps://physicalfeed.com/media/video/vertical-swing-side-4x5.webpVertical Swing, side viewAllow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly. Powerfully reverse the motion by extending at the hips, knees, and ankles to…https://physicalfeed.com/media/video/vertical-swing-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-seated-box-jump2026-10-23https://physicalfeed.com/media/video/dumbbell-seated-box-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-seated-box-jump-side-4x5.webpDumbbell Seated Box Jump, side viewPosition a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position. Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and…https://physicalfeed.com/media/video/dumbbell-seated-box-jump-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/walking-lunge2026-10-23https://physicalfeed.com/media/video/bodyweight-forward-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/bodyweight-forward-lunge-side-4x5.webpWalking Lunge, side viewBegin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive…https://physicalfeed.com/media/video/bodyweight-forward-lunge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/standing-calf-raise2026-10-23https://physicalfeed.com/media/video/machine-standing-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-standing-calf-raise-side-4x5.webpStanding Calf Raise, side viewAdjust the padded lever of the calf raise machine to fit your height. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf…https://physicalfeed.com/media/video/machine-standing-calf-raise-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/seated-calf-raise2026-10-23https://physicalfeed.com/media/video/seated-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-calf-raise-side-4x5.webpSeated Calf Raise, side viewSit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter. Place your lower thighs under the lever pad, which will need to be adjusted…https://physicalfeed.com/media/video/seated-calf-raise-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/plank2026-10-23https://physicalfeed.com/media/video/plank-side-4x5-plain.webphttps://physicalfeed.com/media/video/plank-side-4x5.webpPlank, side viewGet into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.https://physicalfeed.com/media/video/plank-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hanging-leg-raise2026-10-23https://physicalfeed.com/media/video/hanging-leg-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/hanging-leg-raise-side-4x5.webpHanging Leg Raise, side viewHang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position. Raise your legs until the torso makes a 90-degree angle with the…https://physicalfeed.com/media/video/hanging-leg-raise-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/sled-push2026-10-23https://physicalfeed.com/media/video/sled-push-side-4x5-plain.webphttps://physicalfeed.com/media/video/sled-push-side-4x5.webpSled Push, side viewLoad your pushing sled with the desired weight. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.https://physicalfeed.com/media/video/sled-push-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bike2026-10-23https://physicalfeed.com/media/video/stationary-bike-side-4x5-plain.webphttps://physicalfeed.com/media/video/stationary-bike-side-4x5.webpBike, side viewSit on the bike and set the seat so that your knee is only slightly bent at the bottom of the pedal stroke. Set the resistance so that you can hold a steady pace for the time prescribed. This will be your starting position. Pedal at that pace, keeping your torso upright and your hands resting on…https://physicalfeed.com/media/video/stationary-bike-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/walking2026-10-23https://physicalfeed.com/media/video/walking-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/walking-three-quarter-4x5.webpWalking, three-quarter viewTo begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the…https://physicalfeed.com/media/video/walking-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hip-circles2026-10-23https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.webphttps://physicalfeed.com/media/video/hip-circles-front-4x5.webpHip Circles, front viewBegin standing on one leg, holding to a vertical support. Raise the unsupported knee to 90 degrees. This will be your starting position. Open the hip as far as possible, attempting to make a big circle with your knee. Perform this movement slowly for a number of repetitions, and repeat on the other…https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kneeling-hip-flexor-stretch2026-10-23https://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5.webpKneeling Hip Flexor Stretch, side viewKneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.https://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/standing-hip-flexor-stretch2026-10-23https://physicalfeed.com/media/video/standing-hip-flexor-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-hip-flexor-stretch-side-4x5.webpStanding Hip Flexor Stretch, side viewStand up straight with the spine vertical and one foot slightly in front of the other. Bend both knees and lift the back heel off the floor as you press the back hip forward. Keep your torso tall and hold there, feeling the stretch at the front of the back hip. Switch sides and repeat.https://physicalfeed.com/media/video/standing-hip-flexor-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/side-lying-quad-stretch2026-10-23https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/quad-stretch-side-4x5.webpSide-Lying Quad Stretch, side viewStart off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso). Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push…https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/figure-four-stretch2026-10-23https://physicalfeed.com/media/video/supine-glute-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/supine-glute-stretch-side-4x5.webpFigure-Four Stretch, side viewFrom a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite knee. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.https://physicalfeed.com/media/video/supine-glute-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/straddle-fold2026-10-23https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5.webpStraddle Fold, side viewBegin in a seated, upright position. Start by extending your legs in front of you in a V. With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/standing-toe-touch2026-10-23https://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5.webpStanding Toe Touch, side viewStand with some space in front and behind you. Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.https://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/seated-hamstring-stretch2026-10-23https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5.webpSeated Hamstring Stretch, side viewSit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/wall-calf-stretch2026-10-23https://physicalfeed.com/media/video/calf-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/calf-stretch-side-4x5.webpWall Calf Stretch, side viewStand facing a wall from several feet away. Stagger your stance, placing one foot forward. Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line. Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.https://physicalfeed.com/media/video/calf-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ankle-circles2026-10-23https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.webphttps://physicalfeed.com/media/video/hip-circles-front-4x5.webpAnkle Circles, front viewUse a sturdy object like a squat rack to hold yourself. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the…https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cat-cow2026-10-23https://physicalfeed.com/media/video/cat-cow-side-4x5-plain.webphttps://physicalfeed.com/media/video/cat-cow-side-4x5.webpCat–Cow, side viewPosition yourself on the floor on your hands and knees, with your hands under your shoulders and your knees under your hips. This will be your starting position. Round your spine up toward the ceiling, tucking your tailbone under and letting your head drop. This is the cat. Reverse it: let your…https://physicalfeed.com/media/video/cat-cow-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/childs-pose2026-10-23https://physicalfeed.com/media/video/childs-pose-side-4x5-plain.webphttps://physicalfeed.com/media/video/childs-pose-side-4x5.webpChild’s Pose, side viewGet on your hands and knees and walk your hands out in front of you. Sit your hips back down onto your heels, letting your arms stay stretched out along the floor. Rest your forehead on the floor and let your back widen as you breathe. Stay there for the prescribed time, then walk your hands back…https://physicalfeed.com/media/video/childs-pose-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lying-twist2026-10-23https://physicalfeed.com/media/video/lying-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/lying-twist-three-quarter-4x5.webpLying Twist, three-quarter viewLie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.) Place your left arm comfortably beside you and turn your head to the left…https://physicalfeed.com/media/video/lying-twist-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/knees-to-chest2026-10-23https://physicalfeed.com/media/video/lower-back-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/lower-back-stretch-side-4x5.webpKnees to Chest, side viewLie down on your back and pull both knees up to your chest. Hold your arms under the knees, not over (that would put to much pressure on your knee joints). Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.https://physicalfeed.com/media/video/lower-back-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/pelvic-tilt-to-bridge2026-10-23https://physicalfeed.com/media/video/pelvic-tilt-to-bridge-side-4x5-plain.webphttps://physicalfeed.com/media/video/pelvic-tilt-to-bridge-side-4x5.webpPelvic Tilt to Bridge, side viewLie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach. To go into a bridge, lift the entire spine except the neck.https://physicalfeed.com/media/video/pelvic-tilt-to-bridge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/standing-side-bend2026-10-23https://physicalfeed.com/media/video/standing-lateral-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/standing-lateral-stretch-front-4x5.webpStanding Side Bend, front viewTake a slightly wider than hip distance stance with your knees slightly bent. Place your right hand on your right hip to support the spine. Reach your left arm straight up overhead, then incline your torso to the right, letting the raised arm travel over with you. Keep your weight evenly…https://physicalfeed.com/media/video/standing-lateral-stretch-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/standing-twist2026-10-23https://physicalfeed.com/media/video/standing-twist-front-4x5-plain.webphttps://physicalfeed.com/media/video/standing-twist-front-4x5.webpStanding Twist, front viewStand so your feet are shoulder width apart and your hands are on your hips. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.https://physicalfeed.com/media/video/standing-twist-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/arm-circles2026-10-23https://physicalfeed.com/media/video/arm-circles-side-4x5-plain.webphttps://physicalfeed.com/media/video/arm-circles-side-4x5.webpArm Circles, side viewStand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you…https://physicalfeed.com/media/video/arm-circles-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/chest-opener2026-10-23https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5.webpChest Opener, front viewStand up straight. Place both hands on your lower back, fingers pointing downward and elbows out. Then gently pull your elbows back aiming to touch them together.https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/overhead-triceps-stretch2026-10-23https://physicalfeed.com/media/video/triceps-overhead-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-overhead-stretch-front-4x5.webpOverhead Triceps Stretch, front viewReach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.https://physicalfeed.com/media/video/triceps-overhead-stretch-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/upper-back-reach2026-10-23https://physicalfeed.com/media/video/upper-back-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/upper-back-stretch-side-4x5.webpUpper Back Reach, side viewClasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.https://physicalfeed.com/media/video/upper-back-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/side-neck-stretch2026-10-23https://physicalfeed.com/media/video/neck-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/neck-stretch-front-4x5.webpSide Neck Stretch, front viewStart with your shoulders relaxed, gently tilt your head towards your shoulder. Assist stretch with a gentle pull on the side of the head.https://physicalfeed.com/media/video/neck-stretch-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/inchworm2026-10-23https://physicalfeed.com/media/video/inchworm-side-4x5-plain.webphttps://physicalfeed.com/media/video/inchworm-side-4x5.webpInchworm, side viewStand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping…https://physicalfeed.com/media/video/inchworm-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/worlds-greatest-stretch2026-10-23https://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5.webpWorld’s Greatest Stretch, side viewThis is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on…https://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-squat2026-10-23https://physicalfeed.com/media/video/dumbbell-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-squat-side-4x5.webpDumbbell Squat, side viewStand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This…https://physicalfeed.com/media/video/dumbbell-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-romanian-deadlift2026-10-23https://physicalfeed.com/media/video/dumbbell-rdl-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-rdl-front-4x5.webpDumbbell Romanian Deadlift, front viewGrasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top…https://physicalfeed.com/media/video/dumbbell-rdl-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-lunge2026-10-23https://physicalfeed.com/media/video/dumbbell-forward-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-forward-lunge-side-4x5.webpDumbbell Lunge, side viewStand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining…https://physicalfeed.com/media/video/dumbbell-forward-lunge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-split-squat2026-10-23https://physicalfeed.com/media/video/dumbbell-forward-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-forward-lunge-side-4x5.webpDumbbell Split Squat, side viewHold a dumbbell in each hand at your sides with your palms facing in, and step one foot forward into a split stance. Both feet stay flat on the floor. Bend both knees at the same time and lower until your back knee is just above the floor, keeping your torso tall and your weight through the front…https://physicalfeed.com/media/video/dumbbell-forward-lunge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-step-up2026-10-23https://physicalfeed.com/media/video/dumbbell-step-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-step-up-side-4x5.webpDumbbell Step-up, side viewStand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left…https://physicalfeed.com/media/video/dumbbell-step-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-calf-raise2026-10-23https://physicalfeed.com/media/video/dumbbell-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-calf-raise-side-4x5.webpDumbbell Calf Raise, side viewStand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position. With the toes pointing either…https://physicalfeed.com/media/video/dumbbell-calf-raise-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/standing-dumbbell-press2026-10-23https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5.webpStanding Dumbbell Press, front viewStanding with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights…https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-bench-press2026-10-23https://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5.webpDumbbell Bench Press, side viewLie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Once at…https://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-flye2026-10-23https://physicalfeed.com/media/video/dumbbell-flye-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-flye-front-4x5.webpDumbbell Flye, front viewLie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your…https://physicalfeed.com/media/video/dumbbell-flye-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bent-over-dumbbell-row2026-10-23https://physicalfeed.com/media/video/bent-over-dumbbell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/bent-over-dumbbell-row-side-4x5.webpBent-Over Dumbbell Row, side viewWith a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang…https://physicalfeed.com/media/video/bent-over-dumbbell-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/one-arm-dumbbell-row2026-10-23https://physicalfeed.com/media/video/one-arm-dumbbell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/one-arm-dumbbell-row-side-4x5.webpOne-Arm Dumbbell Row, side viewChoose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. Use the left hand to pick up…https://physicalfeed.com/media/video/one-arm-dumbbell-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lying-rear-delt-raise2026-10-23https://physicalfeed.com/media/video/lying-rear-delt-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/lying-rear-delt-raise-side-4x5.webpLying Rear Delt Raise, side viewWhile holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position. Now raise the arms to the side until your…https://physicalfeed.com/media/video/lying-rear-delt-raise-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/overhead-triceps-extension2026-10-23https://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5.webpOverhead Triceps Extension, side viewTo begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your…https://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lying-triceps-extension2026-10-23https://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5.webpLying Triceps Extension, side viewLie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position. As you breathe in and you keep the upper…https://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/incline-dumbbell-curl2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5.webpIncline Dumbbell Curl, side viewSit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. While holding the upper arm stationary, curl the weights forward while…https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/crunch2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpCrunch, side viewLie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/reverse-crunch2026-10-23https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-crunch-side-4x5.webpReverse Crunch, side viewLie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is…https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bicycle-crunch2026-10-23https://physicalfeed.com/media/video/bicycle-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/bicycle-crunch-side-4x5.webpBicycle Crunch, side viewLie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position. Bring knees up to where they are perpendicular…https://physicalfeed.com/media/video/bicycle-crunch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/side-jackknife2026-10-23https://physicalfeed.com/media/video/side-jackknife-front-4x5-plain.webphttps://physicalfeed.com/media/video/side-jackknife-front-4x5.webpSide Jackknife, front viewLie on your side with your legs straight, one on top of the other, and rest the forearm of your lower arm on the floor in front of you. Place your upper hand behind your head with the elbow pointing up. This will be your starting position. Raise your top leg and your torso toward each other at the…https://physicalfeed.com/media/video/side-jackknife-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/glute-kickback2026-10-23https://physicalfeed.com/media/video/glute-kickback-side-4x5-plain.webphttps://physicalfeed.com/media/video/glute-kickback-side-4x5.webpGlute Kickback, side viewKneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a…https://physicalfeed.com/media/video/glute-kickback-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dip2026-10-23https://physicalfeed.com/media/video/parallel-bar-dip-side-4x5-plain.webphttps://physicalfeed.com/media/video/parallel-bar-dip-side-4x5.webpDip, side viewTo get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower…https://physicalfeed.com/media/video/parallel-bar-dip-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/inverted-row2026-10-23https://physicalfeed.com/media/video/inverted-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/inverted-row-side-4x5.webpInverted Row, side viewPosition a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting…https://physicalfeed.com/media/video/inverted-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/scapular-pull-up2026-10-23https://physicalfeed.com/media/video/scapular-pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/scapular-pull-up-front-4x5.webpScapular Pull-up, front viewTake a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion. Pause at the completion of the movement, and then slowly return to the starting position before performing…https://physicalfeed.com/media/video/scapular-pull-up-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hanging-knee-raise-alternating2026-10-23https://physicalfeed.com/media/video/hanging-knee-raise-alternating-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/hanging-knee-raise-alternating-three-quarter-4x5.webpHanging Knee Raise (alternating), three-quarter viewHang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position. Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3 Immediately reverse the motion, returning that leg to the starting position…https://physicalfeed.com/media/video/hanging-knee-raise-alternating-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/running2026-10-23https://physicalfeed.com/media/video/running-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/running-three-quarter-4x5.webpRunning, three-quarter viewTo begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the…https://physicalfeed.com/media/video/running-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/jogging2026-10-23https://physicalfeed.com/media/video/running-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/running-three-quarter-4x5.webpJogging, three-quarter viewTo begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the…https://physicalfeed.com/media/video/running-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/handstand-push-up2026-10-23https://physicalfeed.com/media/video/handstand-push-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/handstand-push-up-front-4x5.webpHandstand Push-up, front viewWith your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for…https://physicalfeed.com/media/video/handstand-push-up-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/push-up-to-side-plank2026-10-23https://physicalfeed.com/media/video/push-up-to-side-plank-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-to-side-plank-three-quarter-4x5.webpPush-up to Side Plank, three-quarter viewGet into pushup position on the toes with your hands just outside of shoulder width. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right…https://physicalfeed.com/media/video/push-up-to-side-plank-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/jump-squat2026-10-23https://physicalfeed.com/media/video/jump-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/jump-squat-side-4x5.webpJump Squat, side viewCross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor. Now pressing mainly with the ball of your feet, jump…https://physicalfeed.com/media/video/jump-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/mountain-climbers2026-10-23https://physicalfeed.com/media/video/mountain-climber-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/mountain-climber-three-quarter-4x5.webpMountain Climbers, three-quarter viewBegin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight…https://physicalfeed.com/media/video/mountain-climber-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/decline-push-up2026-10-23https://physicalfeed.com/media/video/decline-push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-push-up-side-4x5.webpDecline Push-up, side viewLie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and…https://physicalfeed.com/media/video/decline-push-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/isometric-chest-squeeze2026-10-23https://physicalfeed.com/media/video/isometric-chest-squeeze-front-4x5-plain.webphttps://physicalfeed.com/media/video/isometric-chest-squeeze-front-4x5.webpIsometric Chest Squeeze, front viewWhile either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso). Push both hands against each other as you…https://physicalfeed.com/media/video/isometric-chest-squeeze-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/superman2026-10-23https://physicalfeed.com/media/video/superman-side-4x5-plain.webphttps://physicalfeed.com/media/video/superman-side-4x5.webpSuperman, side viewTo begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the…https://physicalfeed.com/media/video/superman-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/floor-glute-ham-raise2026-10-23https://physicalfeed.com/media/video/nordic-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/nordic-curl-side-4x5.webpFloor Glute-Ham Raise, side viewYou can use a partner for this exercise or brace your feet under something stable. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position. Lower yourself by extending at the knee…https://physicalfeed.com/media/video/nordic-curl-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/star-jump2026-10-23https://physicalfeed.com/media/video/star-jump-front-4x5-plain.webphttps://physicalfeed.com/media/video/star-jump-front-4x5.webpStar Jump, front viewBegin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body. As you land, bring your limbs back in…https://physicalfeed.com/media/video/star-jump-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/rocket-jump2026-10-23https://physicalfeed.com/media/video/rocket-jump-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/rocket-jump-three-quarter-4x5.webpRocket Jump, three-quarter viewBegin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.https://physicalfeed.com/media/video/rocket-jump-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/knee-tuck-jump2026-10-23https://physicalfeed.com/media/video/knee-tuck-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/knee-tuck-jump-side-4x5.webpKnee Tuck Jump, side viewBegin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the…https://physicalfeed.com/media/video/knee-tuck-jump-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/split-jump2026-10-23https://physicalfeed.com/media/video/split-jump-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/split-jump-three-quarter-4x5.webpSplit Jump, three-quarter viewAssume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump, bring your feet…https://physicalfeed.com/media/video/split-jump-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/scissors-jump2026-10-23https://physicalfeed.com/media/video/scissors-jump-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/scissors-jump-three-quarter-4x5.webpScissors Jump, three-quarter viewAssume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump as high as you can…https://physicalfeed.com/media/video/scissors-jump-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/standing-long-jump2026-10-23https://physicalfeed.com/media/video/standing-long-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-long-jump-side-4x5.webpStanding Long Jump, side viewThis drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can. Attempt to land with your feet…https://physicalfeed.com/media/video/standing-long-jump-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lateral-bound2026-10-23https://physicalfeed.com/media/video/lateral-bound-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-bound-front-4x5.webpLateral Bound, front viewAssume a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg. Immediately push off and extend, attempting to bound to the side as far as possible…https://physicalfeed.com/media/video/lateral-bound-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/butt-kick-jump2026-10-23https://physicalfeed.com/media/video/double-leg-butt-kick-side-4x5-plain.webphttps://physicalfeed.com/media/video/double-leg-butt-kick-side-4x5.webpButt Kick Jump, side viewBegin standing with your knees slightly bent. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks. Finish the motion by landing with the knees…https://physicalfeed.com/media/video/double-leg-butt-kick-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/single-leg-butt-kick2026-10-23https://physicalfeed.com/media/video/single-leg-butt-kick-side-4x5-plain.webphttps://physicalfeed.com/media/video/single-leg-butt-kick-side-4x5.webpSingle-leg Butt Kick, side viewBegin by standing on one leg, with the bent knee raised. This will be your start position. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg. Return the…https://physicalfeed.com/media/video/single-leg-butt-kick-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/plyo-push-up2026-10-23https://physicalfeed.com/media/video/plyo-push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/plyo-push-up-side-4x5.webpPlyo Push-up, side viewMove into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position. Descend by flexing at the elbow, lowering your chest…https://physicalfeed.com/media/video/plyo-push-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/frog-hops2026-10-23https://physicalfeed.com/media/video/frog-hop-side-4x5-plain.webphttps://physicalfeed.com/media/video/frog-hop-side-4x5.webpFrog Hops, side viewStand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this…https://physicalfeed.com/media/video/frog-hop-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kneeling-arm-drill2026-10-23https://physicalfeed.com/media/video/kneeling-arm-drill-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/kneeling-arm-drill-three-quarter-4x5.webpKneeling Arm Drill, three-quarter viewThis drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as…https://physicalfeed.com/media/video/kneeling-arm-drill-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/acceleration-wall-drill2026-10-23https://physicalfeed.com/media/video/wall-drill-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/wall-drill-three-quarter-4x5.webpAcceleration Wall Drill, three-quarter viewLean at around 45 degrees against a wall. Your feet should be together, glutes contracted. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground. Switch legs, raising the opposite knee, and then attacking the ground straight down. Repeat once more with…https://physicalfeed.com/media/video/wall-drill-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/claw-drill2026-10-23https://physicalfeed.com/media/video/running-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/running-three-quarter-4x5.webpClaw Drill, three-quarter viewThis move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends. Reload the quad as the leg moves back forward, attacking the ground on the next step. Ensure that as you run, you block with the arms…https://physicalfeed.com/media/video/running-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/sumo-deadlift2026-10-23https://physicalfeed.com/media/video/sumo-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/sumo-deadlift-front-4x5.webpSumo Deadlift, front viewBegin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed…https://physicalfeed.com/media/video/sumo-deadlift-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/box-squat2026-10-23https://physicalfeed.com/media/video/box-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/box-squat-side-4x5.webpBox Squat, side viewThe box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if…https://physicalfeed.com/media/video/box-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/floor-press2026-10-23https://physicalfeed.com/media/video/floor-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/floor-press-side-4x5.webpFloor Press, side viewAdjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks. Lower the bar towards the bottom of your chest or upper stomach, squeezing the…https://physicalfeed.com/media/video/floor-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/seated-good-morning2026-10-23https://physicalfeed.com/media/video/seated-good-morning-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-good-morning-side-4x5.webpSeated Good Morning, side viewSet up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your…https://physicalfeed.com/media/video/seated-good-morning-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/overhead-squat2026-10-23https://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5.webpOverhead Squat, three-quarter viewStart out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting…https://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-upright-row2026-10-23https://physicalfeed.com/media/video/barbell-upright-row-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-upright-row-front-4x5.webpBarbell Upright Row, front viewGrasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of your…https://physicalfeed.com/media/video/barbell-upright-row-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/zercher-squat2026-10-23https://physicalfeed.com/media/video/zercher-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/zercher-squat-side-4x5.webpZercher Squat, side viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together…https://physicalfeed.com/media/video/zercher-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kneeling-squat2026-10-23https://physicalfeed.com/media/video/kneeling-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/kneeling-squat-side-4x5.webpKneeling Squat, side viewSet the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight. With…https://physicalfeed.com/media/video/kneeling-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/push-press2026-10-23https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-and-jerk-side-4x5.webpPush Press, side viewStand with the barbell racked across the front of your shoulders, hands just outside shoulder width, elbows slightly in front of the bar, and your feet about hip-width apart. This will be your starting position. Dip by bending your knees a few inches, keeping your torso upright — the dip is shallow…https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/rack-pull2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpRack Pull, side viewSet up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/deficit-deadlift2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpDeficit Deadlift, side viewBegin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/board-press2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpBoard Press, side viewBegin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt. Tuck your feet underneath you and arch your back. Using the bar to help support…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/pin-press2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpPin Press, side viewPin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion. The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/snatch-balance2026-10-23https://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5.webpSnatch Balance, three-quarter viewBegin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip. Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position. Receive the bar…https://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/clean-pull2026-10-23https://physicalfeed.com/media/video/clean-pull-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-pull-side-4x5.webpClean Pull, side viewWith a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first…https://physicalfeed.com/media/video/clean-pull-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/jm-press2026-10-23https://physicalfeed.com/media/video/jm-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/jm-press-side-4x5.webpJM Press, side viewStart the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper…https://physicalfeed.com/media/video/jm-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-floor-press2026-10-23https://physicalfeed.com/media/video/dumbbell-floor-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-floor-press-side-4x5.webpDumbbell Floor Press, side viewLay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your…https://physicalfeed.com/media/video/dumbbell-floor-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-upright-row2026-10-23https://physicalfeed.com/media/video/dumbbell-upright-row-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-upright-row-front-4x5.webpDumbbell Upright Row, front viewGrasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position…https://physicalfeed.com/media/video/dumbbell-upright-row-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/one-arm-dumbbell-upright-row2026-10-23https://physicalfeed.com/media/video/one-arm-dumbbell-upright-row-front-4x5-plain.webphttps://physicalfeed.com/media/video/one-arm-dumbbell-upright-row-front-4x5.webpOne-arm Dumbbell Upright Row, front viewGrab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs. Keep the other hand can…https://physicalfeed.com/media/video/one-arm-dumbbell-upright-row-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cuban-press2026-10-23https://physicalfeed.com/media/video/cuban-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/cuban-press-front-4x5.webpCuban Press, front viewTake a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position. To initiate the movement, externally rotate the shoulders to…https://physicalfeed.com/media/video/cuban-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/side-lying-external-rotation2026-10-23https://physicalfeed.com/media/video/external-rotation-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/external-rotation-three-quarter-4x5.webpSide-lying External Rotation, three-quarter viewLie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to…https://physicalfeed.com/media/video/external-rotation-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/see-saw-press2026-10-23https://physicalfeed.com/media/video/see-saw-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/see-saw-press-front-4x5.webpSee-saw Press, front viewGrab a dumbbell with each hand and stand up erect. Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position. Now start extending your left…https://physicalfeed.com/media/video/see-saw-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-sumo-high-pull2026-10-23https://physicalfeed.com/media/video/kettlebell-sumo-high-pull-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-sumo-high-pull-front-4x5.webpKettlebell Sumo High Pull, front viewPlace a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position. Begin by extending the hips and knees…https://physicalfeed.com/media/video/kettlebell-sumo-high-pull-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-pistol-squat2026-10-23https://physicalfeed.com/media/video/kettlebell-pistol-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-pistol-side-4x5.webpKettlebell Pistol Squat, side viewPick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other. Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you. Hold the bottom position for a second and then reverse the motion…https://physicalfeed.com/media/video/kettlebell-pistol-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ball-leg-curl2026-10-23https://physicalfeed.com/media/video/ball-leg-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-leg-curl-side-4x5.webpBall Leg Curl, side viewBegin on the floor laying on your back with your feet on top of the ball. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet. Flex…https://physicalfeed.com/media/video/ball-leg-curl-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ball-hip-bridge2026-10-23https://physicalfeed.com/media/video/ball-hip-bridge-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-hip-bridge-side-4x5.webpBall Hip Bridge, side viewLay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge. Pause at the…https://physicalfeed.com/media/video/ball-hip-bridge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ball-hyperextension2026-10-23https://physicalfeed.com/media/video/ball-hyperextension-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-hyperextension-side-4x5.webpBall Hyperextension, side viewTo begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position. Slowly raise…https://physicalfeed.com/media/video/ball-hyperextension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ball-side-bend2026-10-23https://physicalfeed.com/media/video/ball-side-bend-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-side-bend-side-4x5.webpBall Side Bend, side viewTo begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball. Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head…https://physicalfeed.com/media/video/ball-side-bend-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/facedown-balance-on-the-ball2026-10-23https://physicalfeed.com/media/video/ball-facedown-balance-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-facedown-balance-side-4x5.webpFacedown Balance on the Ball, side viewLie facedown on top of an exercise ball. While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.https://physicalfeed.com/media/video/ball-facedown-balance-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ball-torso-rotation2026-10-23https://physicalfeed.com/media/video/ball-torso-rotation-front-4x5-plain.webphttps://physicalfeed.com/media/video/ball-torso-rotation-front-4x5.webpBall Torso Rotation, front viewStand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position. Rotate your torso to one side, keeping your eyes on the ball as you move. Now, rotate back to the opposite direction. Repeat for 10-20…https://physicalfeed.com/media/video/ball-torso-rotation-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hug-a-ball2026-10-23https://physicalfeed.com/media/video/hug-a-ball-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/hug-a-ball-three-quarter-4x5.webpHug a Ball, three-quarter viewSeat yourself on the floor. Straddle an exercise ball between both legs and lower your hips down toward the floor. Hug your arms around the ball to support your body. Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles. Keep a good grip on the ball so it…https://physicalfeed.com/media/video/hug-a-ball-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/chest-stretch-on-the-ball2026-10-23https://physicalfeed.com/media/video/ball-chest-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/ball-chest-stretch-front-4x5.webpChest Stretch on the Ball, front viewGet on your hands and knees next to an exercise ball. Place your elbows on top of the ball, keeping your arm out to your side. This will be your starting position. Lower your torso towards the floor, keeping your elbow on top of the ball. Hold the stretch for 20-30 seconds, and repeat with the…https://physicalfeed.com/media/video/ball-chest-stretch-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/pyramid-over-the-ball2026-10-23https://physicalfeed.com/media/video/ball-pyramid-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-pyramid-side-4x5.webpPyramid over the Ball, side viewStart off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body. Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of…https://physicalfeed.com/media/video/ball-pyramid-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/stomach-vacuum2026-10-23https://physicalfeed.com/media/video/stomach-vacuum-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/stomach-vacuum-three-quarter-4x5.webpStomach Vacuum, three-quarter viewTo begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position. Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this…https://physicalfeed.com/media/video/stomach-vacuum-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/half-locust2026-10-23https://physicalfeed.com/media/video/half-locust-side-4x5-plain.webphttps://physicalfeed.com/media/video/half-locust-side-4x5.webpHalf Locust, side viewLie facedown on the floor. Put your left hand under your left hipbone to pad your hip and pubic bone. Bend your right knee so you can hold the foot in your right hand. Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the…https://physicalfeed.com/media/video/half-locust-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/isometric-neck-hold-front-and-back2026-10-23https://physicalfeed.com/media/video/isometric-neck-front-back-side-4x5-plain.webphttps://physicalfeed.com/media/video/isometric-neck-front-back-side-4x5.webpIsometric Neck Hold (front and back), side viewWith your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly…https://physicalfeed.com/media/video/isometric-neck-front-back-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/isometric-neck-hold-sides2026-10-23https://physicalfeed.com/media/video/isometric-neck-sides-front-4x5-plain.webphttps://physicalfeed.com/media/video/isometric-neck-sides-front-4x5.webpIsometric Neck Hold (sides), front viewWith your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head. Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head. Start with slow tension and increase…https://physicalfeed.com/media/video/isometric-neck-sides-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/towel-triceps-extension2026-10-23https://physicalfeed.com/media/video/towel-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/towel-triceps-extension-side-4x5.webpTowel Triceps Extension, side viewTo begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting…https://physicalfeed.com/media/video/towel-triceps-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/decline-crunch2026-10-23https://physicalfeed.com/media/video/decline-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-crunch-side-4x5.webpDecline Crunch, side viewSecure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to…https://physicalfeed.com/media/video/decline-crunch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/crunch-with-legs-on-the-ball2026-10-23https://physicalfeed.com/media/video/crunch-legs-on-ball-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-legs-on-ball-side-4x5.webpCrunch with Legs on the Ball, side viewLie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers…https://physicalfeed.com/media/video/crunch-legs-on-ball-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/prone-leg-curl2026-10-23https://physicalfeed.com/media/video/prone-leg-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/prone-leg-curl-side-4x5.webpProne Leg Curl, side viewYou will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel. To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed…https://physicalfeed.com/media/video/prone-leg-curl-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/snatch2026-10-23https://physicalfeed.com/media/video/snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/snatch-side-4x5.webpSnatch, side viewPlace your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot. With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure…https://physicalfeed.com/media/video/snatch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/power-snatch2026-10-23https://physicalfeed.com/media/video/snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/snatch-side-4x5.webpPower Snatch, side viewBegin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders…https://physicalfeed.com/media/video/snatch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hang-snatch2026-10-23https://physicalfeed.com/media/video/hang-snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/hang-snatch-side-4x5.webpHang Snatch, side viewBegin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips…https://physicalfeed.com/media/video/hang-snatch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/clean2026-10-23https://physicalfeed.com/media/video/clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-side-4x5.webpClean, side viewWith a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the…https://physicalfeed.com/media/video/clean-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hang-clean2026-10-23https://physicalfeed.com/media/video/hang-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/hang-clean-side-4x5.webpHang Clean, side viewBegin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders…https://physicalfeed.com/media/video/hang-clean-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/split-jerk2026-10-23https://physicalfeed.com/media/video/split-jerk-side-4x5-plain.webphttps://physicalfeed.com/media/video/split-jerk-side-4x5.webpSplit Jerk, side viewStanding with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force…https://physicalfeed.com/media/video/split-jerk-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-hack-squat2026-10-23https://physicalfeed.com/media/video/barbell-hack-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-hack-squat-side-4x5.webpBarbell Hack Squat, side viewStand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position. While keeping your head…https://physicalfeed.com/media/video/barbell-hack-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/sissy-squat2026-10-23https://physicalfeed.com/media/video/weighted-sissy-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/weighted-sissy-squat-side-4x5.webpSissy Squat, side viewStanding upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position. As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the…https://physicalfeed.com/media/video/weighted-sissy-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/side-split-squat2026-10-23https://physicalfeed.com/media/video/side-split-squat-front-4x5-plain.webphttps://physicalfeed.com/media/video/side-split-squat-front-4x5.webpSide Split Squat, front viewStand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position. Lower your body towards the side of your angled foot by bending…https://physicalfeed.com/media/video/side-split-squat-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-jump-squat2026-10-23https://physicalfeed.com/media/video/weighted-jump-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/weighted-jump-squat-side-4x5.webpBarbell Jump Squat, side viewPosition a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise. The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with…https://physicalfeed.com/media/video/weighted-jump-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-side-bend2026-10-23https://physicalfeed.com/media/video/barbell-side-bend-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-side-bend-front-4x5.webpBarbell Side Bend, front viewStand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe…https://physicalfeed.com/media/video/barbell-side-bend-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/press-sit-up2026-10-23https://physicalfeed.com/media/video/press-sit-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/press-sit-up-side-4x5.webpPress Sit-up, side viewTo begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position. While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and…https://physicalfeed.com/media/video/press-sit-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-front-raise2026-10-23https://physicalfeed.com/media/video/barbell-front-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-front-raise-side-4x5.webpBarbell Front Raise, side viewTo begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position. Lift the…https://physicalfeed.com/media/video/barbell-front-raise-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-overhead-triceps-extension2026-10-23https://physicalfeed.com/media/video/barbell-overhead-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-overhead-triceps-extension-side-4x5.webpBarbell Overhead Triceps Extension, side viewTo begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows…https://physicalfeed.com/media/video/barbell-overhead-triceps-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/behind-the-neck-press2026-10-23https://physicalfeed.com/media/video/behind-neck-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/behind-neck-press-front-4x5.webpBehind-the-Neck Press, front viewThis exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across…https://physicalfeed.com/media/video/behind-neck-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/anti-gravity-press2026-10-23https://physicalfeed.com/media/video/anti-gravity-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/anti-gravity-press-side-4x5.webpAnti-Gravity Press, side viewPlace a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position. To begin, press the barbell out in…https://physicalfeed.com/media/video/anti-gravity-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/box-jump2026-10-23https://physicalfeed.com/media/video/front-box-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-box-jump-side-4x5.webpBox Jump, side viewBegin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position. Perform a short squat in preparation for jumping, swinging your arms behind you. Rebound out of this position, extending through the hips, knees, and…https://physicalfeed.com/media/video/front-box-jump-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lateral-box-jump2026-10-23https://physicalfeed.com/media/video/lateral-box-jump-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-box-jump-front-4x5.webpLateral Box Jump, front viewAssume a comfortable standing position, with a short box positioned next to you. This will be your starting position. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side. Bring your knees high enough to ensure your feet have…https://physicalfeed.com/media/video/lateral-box-jump-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/depth-jump2026-10-23https://physicalfeed.com/media/video/depth-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/depth-jump-side-4x5.webpDepth Jump, side viewFor this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high. Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front…https://physicalfeed.com/media/video/depth-jump-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/single-leg-box-push-off2026-10-23https://physicalfeed.com/media/video/box-push-off-side-4x5-plain.webphttps://physicalfeed.com/media/video/box-push-off-side-4x5.webpSingle-leg Box Push-off, side viewStand on the ground with one foot resting on the box, heel close to the edge. Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee. Land with the same foot on top of the box, returning your other foot back to the start position.https://physicalfeed.com/media/video/box-push-off-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hurdle-hop2026-10-23https://physicalfeed.com/media/video/hurdle-hop-side-4x5-plain.webphttps://physicalfeed.com/media/video/hurdle-hop-side-4x5.webpHurdle Hop, side viewSet up a row of hurdles or other small barriers, placing them a few feet apart. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump. Absorb the impact of…https://physicalfeed.com/media/video/hurdle-hop-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/single-leg-hop2026-10-23https://physicalfeed.com/media/video/single-leg-hop-side-4x5-plain.webphttps://physicalfeed.com/media/video/single-leg-hop-side-4x5.webpSingle-leg Hop, side viewArrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position. Hop forward, jumping and landing with the same leg over the cone. Use a countermovement jump to hop from cone to cone. At the…https://physicalfeed.com/media/video/single-leg-hop-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bench-jump2026-10-23https://physicalfeed.com/media/video/bench-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-jump-side-4x5.webpBench Jump, side viewBegin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position. Perform a short squat in preparation for the jump; swing your arms behind you. Rebound out of this position, extending through the hips, knees, and ankles to jump as…https://physicalfeed.com/media/video/bench-jump-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/clean-and-jerk2026-10-23https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-and-jerk-side-4x5.webpClean and Jerk, side viewWith a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first…https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/farmers-walk2026-10-23https://physicalfeed.com/media/video/farmers-walk-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/farmers-walk-three-quarter-4x5.webpFarmer's Walk, three-quarter viewThere are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements. After gripping the handles, lift them up by driving through your heels, keeping your…https://physicalfeed.com/media/video/farmers-walk-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/yoke-walk2026-10-23https://physicalfeed.com/media/video/yoke-walk-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/yoke-walk-three-quarter-4x5.webpYoke Walk, three-quarter viewThe yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects. Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels. Begin walking as quickly as…https://physicalfeed.com/media/video/yoke-walk-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/trap-bar-deadlift2026-10-23https://physicalfeed.com/media/video/frame-deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/frame-deadlift-side-4x5.webpTrap Bar Deadlift, side viewFor this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles. Lower your hips, look forward with your head and keep your chest up. Begin the movement by driving through the heels and extend…https://physicalfeed.com/media/video/frame-deadlift-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ring-dips2026-10-23https://physicalfeed.com/media/video/parallel-bar-dip-side-4x5-plain.webphttps://physicalfeed.com/media/video/parallel-bar-dip-side-4x5.webpRing Dips, side viewGrip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent. Reverse the motion by…https://physicalfeed.com/media/video/parallel-bar-dip-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-external-rotation2026-10-23https://physicalfeed.com/media/video/cable-external-rotation-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-external-rotation-front-4x5.webpCable External Rotation, front viewAdjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position…https://physicalfeed.com/media/video/cable-external-rotation-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-internal-rotation2026-10-23https://physicalfeed.com/media/video/cable-internal-rotation-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-internal-rotation-front-4x5.webpCable Internal Rotation, front viewSit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead. Position the elbow against your side with the…https://physicalfeed.com/media/video/cable-internal-rotation-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/recumbent-bike2026-10-23https://physicalfeed.com/media/video/recumbent-bike-side-4x5-plain.webphttps://physicalfeed.com/media/video/recumbent-bike-side-4x5.webpRecumbent Bike, side viewTo begin, seat yourself on the bike and adjust the seat to your height. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of…https://physicalfeed.com/media/video/recumbent-bike-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/rowing-machine2026-10-23https://physicalfeed.com/media/video/rowing-machine-side-4x5-plain.webphttps://physicalfeed.com/media/video/rowing-machine-side-4x5.webpRowing Machine, side viewTo begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips. There are three phases of movement when…https://physicalfeed.com/media/video/rowing-machine-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/stair-climber2026-10-23https://physicalfeed.com/media/video/stair-climber-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/stair-climber-three-quarter-4x5.webpStair Climber, three-quarter viewTo begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Pump your legs up and down in an established…https://physicalfeed.com/media/video/stair-climber-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/elliptical2026-10-23https://physicalfeed.com/media/video/elliptical-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/elliptical-three-quarter-4x5.webpElliptical, three-quarter viewTo begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the…https://physicalfeed.com/media/video/elliptical-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-curl2026-10-23https://physicalfeed.com/media/video/dumbbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-curl-front-4x5.webpDumbbell Curl, front viewStand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your…https://physicalfeed.com/media/video/dumbbell-curl-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/front-raise2026-10-23https://physicalfeed.com/media/video/front-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-raise-side-4x5.webpFront Raise, side viewPick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a…https://physicalfeed.com/media/video/front-raise-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/reverse-flye2026-10-23https://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5.webpReverse Flye, three-quarter viewTo begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary…https://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/triceps-kickback2026-10-23https://physicalfeed.com/media/video/triceps-kickback-side-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-kickback-side-4x5.webpTriceps Kickback, side viewStart with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel…https://physicalfeed.com/media/video/triceps-kickback-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/preacher-curl2026-10-23https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/preacher-curl-side-4x5.webpPreacher Curl, side viewGrab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully…https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/concentration-curl2026-10-23https://physicalfeed.com/media/video/concentration-curl-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/concentration-curl-three-quarter-4x5.webpConcentration Curl, three-quarter viewSit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand…https://physicalfeed.com/media/video/concentration-curl-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-shrug2026-10-23https://physicalfeed.com/media/video/dumbbell-shrug-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-shrug-front-4x5.webpDumbbell Shrug, front viewStand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the…https://physicalfeed.com/media/video/dumbbell-shrug-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-pullover2026-10-23https://physicalfeed.com/media/video/dumbbell-pullover-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-pullover-side-4x5.webpDumbbell Pullover, side viewPlace a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly…https://physicalfeed.com/media/video/dumbbell-pullover-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/decline-dumbbell-press2026-10-23https://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5.webpDecline Dumbbell Press, side viewSecure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so…https://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-side-bend2026-10-23https://physicalfeed.com/media/video/dumbbell-side-bend-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-side-bend-front-4x5.webpDumbbell Side Bend, front viewStand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position. While keeping your back straight and your head up, bend only at the waist to the…https://physicalfeed.com/media/video/dumbbell-side-bend-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-reverse-lunge2026-10-23https://physicalfeed.com/media/video/reverse-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-lunge-side-4x5.webpDumbbell Reverse Lunge, side viewStand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go…https://physicalfeed.com/media/video/reverse-lunge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-clean2026-10-23https://physicalfeed.com/media/video/dumbbell-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-clean-side-4x5.webpDumbbell Clean, side viewBegin standing with a dumbbell in each hand with your feet shoulder width apart. Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position. To initiate the movement, violently jump upward by…https://physicalfeed.com/media/video/dumbbell-clean-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/arnold-press2026-10-23https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5.webpArnold Press, front viewSit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. Now to…https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/incline-dumbbell-flye2026-10-23https://physicalfeed.com/media/video/dumbbell-flye-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-flye-front-4x5.webpIncline Dumbbell Flye, front viewHold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each…https://physicalfeed.com/media/video/dumbbell-flye-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/incline-bench-press2026-10-23https://physicalfeed.com/media/video/incline-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-bench-press-side-4x5.webpIncline Bench Press, side viewLie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe…https://physicalfeed.com/media/video/incline-bench-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/close-grip-bench-press2026-10-23https://physicalfeed.com/media/video/bench-press-close-grip-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-close-grip-three-quarter-4x5.webpClose-Grip Bench Press, three-quarter viewLie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as…https://physicalfeed.com/media/video/bench-press-close-grip-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/decline-bench-press2026-10-23https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-barbell-press-side-4x5.webpDecline Bench Press, side viewSecure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked…https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-shrug2026-10-23https://physicalfeed.com/media/video/barbell-shrug-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-shrug-front-4x5.webpBarbell Shrug, front viewStand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be…https://physicalfeed.com/media/video/barbell-shrug-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/power-clean2026-10-23https://physicalfeed.com/media/video/power-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/power-clean-side-4x5.webpPower Clean, side viewStand with your feet slightly wider than shoulder width apart and toes pointing out slightly. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended. Place the bar about 1 inch in front of your…https://physicalfeed.com/media/video/power-clean-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/clean-and-press2026-10-23https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-and-jerk-side-4x5.webpClean and Press, side viewAssume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to…https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/t-bar-row2026-10-23https://physicalfeed.com/media/video/t-bar-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/t-bar-row-side-4x5.webpT-Bar Row, side viewPosition a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position. Assume a wide stance with your hips back…https://physicalfeed.com/media/video/t-bar-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-step-up2026-10-23https://physicalfeed.com/media/video/barbell-step-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-step-up-side-4x5.webpBarbell Step-up, side viewStand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position. Place the right foot on the elevated platform. Step on the…https://physicalfeed.com/media/video/barbell-step-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/skull-crusher2026-10-23https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/lying-triceps-extension-side-4x5.webpSkull Crusher, side viewWhile holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles…https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-rollout2026-10-23https://physicalfeed.com/media/video/barbell-rollout-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-rollout-side-4x5.webpBarbell Rollout, side viewLoad a barbell lightly and kneel on the floor behind it. Take the bar with an overhand grip a little wider than shoulder width, with your shoulders above it and your back flat. This will be your starting position. Slowly roll the bar straight forward, extending your body toward the floor. Go as far…https://physicalfeed.com/media/video/barbell-rollout-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/good-morning2026-10-23https://physicalfeed.com/media/video/good-morning-side-4x5-plain.webphttps://physicalfeed.com/media/video/good-morning-side-4x5.webpGood Morning, side viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on…https://physicalfeed.com/media/video/good-morning-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-lunge2026-10-23https://physicalfeed.com/media/video/forward-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/forward-lunge-side-4x5.webpBarbell Lunge, side viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to…https://physicalfeed.com/media/video/forward-lunge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/landmine-1802026-10-23https://physicalfeed.com/media/video/landmine-180-front-4x5-plain.webphttps://physicalfeed.com/media/video/landmine-180-front-4x5.webpLandmine 180, front viewPosition a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position. Perform the movement…https://physicalfeed.com/media/video/landmine-180-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/landmine-press2026-10-23https://physicalfeed.com/media/video/landmine-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/landmine-press-side-4x5.webpLandmine Press, side viewSet one end of a barbell into a landmine sleeve or, lacking one, wedge it securely into a corner. Load the free end to an appropriate weight. Stand facing the loaded end with your feet shoulder width apart and bring it to your chest with both hands, elbows down. This will be your starting position…https://physicalfeed.com/media/video/landmine-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/renegade-row2026-10-23https://physicalfeed.com/media/video/renegade-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/renegade-row-side-4x5.webpRenegade Row, side viewPlace two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support…https://physicalfeed.com/media/video/renegade-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/one-arm-kettlebell-snatch2026-10-23https://physicalfeed.com/media/video/kettlebell-snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-snatch-side-4x5.webpOne-Arm Kettlebell Snatch, side viewPlace a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell…https://physicalfeed.com/media/video/kettlebell-snatch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/seated-cable-row2026-10-23https://physicalfeed.com/media/video/cable-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-row-side-4x5.webpSeated Cable Row, side viewFor this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or…https://physicalfeed.com/media/video/cable-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/straight-arm-pulldown2026-10-23https://physicalfeed.com/media/video/straight-arm-pulldown-side-4x5-plain.webphttps://physicalfeed.com/media/video/straight-arm-pulldown-side-4x5.webpStraight-Arm Pulldown, side viewYou will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight…https://physicalfeed.com/media/video/straight-arm-pulldown-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-chest-press2026-10-23https://physicalfeed.com/media/video/cable-chest-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-chest-press-side-4x5.webpCable Chest Press, side viewAdjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position. Begin by extending through the elbow, pressing the…https://physicalfeed.com/media/video/cable-chest-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-shoulder-press2026-10-23https://physicalfeed.com/media/video/cable-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-shoulder-press-front-4x5.webpCable Shoulder Press, front viewMove the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position. Keeping your head and chest up, extend through the elbow to press the…https://physicalfeed.com/media/video/cable-shoulder-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-overhead-triceps-extension2026-10-23https://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5.webpCable Overhead Triceps Extension, side viewAttach a rope to the bottom pulley of the pulley machine. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with…https://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-curl2026-10-23https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-curl-front-4x5.webpCable Curl, front viewStand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper…https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-lateral-raise2026-10-23https://physicalfeed.com/media/video/cable-lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-lateral-raise-front-4x5.webpCable Lateral Raise, front viewStart by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance…https://physicalfeed.com/media/video/cable-lateral-raise-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-shrug2026-10-23https://physicalfeed.com/media/video/cable-shrug-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-shrug-front-4x5.webpCable Shrug, front viewGrasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position. Lift the bar by elevating the…https://physicalfeed.com/media/video/cable-shrug-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-pull-through2026-10-23https://physicalfeed.com/media/video/cable-pull-through-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-pull-through-side-4x5.webpCable Pull-Through, side viewBegin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your…https://physicalfeed.com/media/video/cable-pull-through-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-glute-kickback2026-10-23https://physicalfeed.com/media/video/cable-kickback-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-kickback-side-4x5.webpCable Glute Kickback, side viewHook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the…https://physicalfeed.com/media/video/cable-kickback-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-crunch2026-10-23https://physicalfeed.com/media/video/cable-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-crunch-side-4x5.webpCable Crunch, side viewKneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex…https://physicalfeed.com/media/video/cable-crunch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/pallof-press2026-10-23https://physicalfeed.com/media/video/pallof-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/pallof-press-front-4x5.webpPallof Press, front viewConnect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice. With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension…https://physicalfeed.com/media/video/pallof-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/cable-wood-chop2026-10-23https://physicalfeed.com/media/video/cable-wood-chop-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-wood-chop-front-4x5.webpCable Wood Chop, front viewConnect a standard handle to a cable tower and move the cable to the highest pulley position. Stand side-on to the tower about an arm's length away, with your feet shoulder width apart, and take the handle in both hands with your arms extended up toward the pulley. This will be your starting…https://physicalfeed.com/media/video/cable-wood-chop-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/machine-chest-press2026-10-23https://physicalfeed.com/media/video/machine-chest-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/machine-chest-press-front-4x5.webpMachine Chest Press, front viewLoad an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles…https://physicalfeed.com/media/video/machine-chest-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/machine-row2026-10-23https://physicalfeed.com/media/video/machine-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-row-side-4x5.webpMachine Row, side viewLoad an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow…https://physicalfeed.com/media/video/machine-row-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/machine-shoulder-press2026-10-23https://physicalfeed.com/media/video/machine-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/machine-shoulder-press-front-4x5.webpMachine Shoulder Press, front viewLoad an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position. Press the handles upward by…https://physicalfeed.com/media/video/machine-shoulder-press-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/pec-deck2026-10-23https://physicalfeed.com/media/video/machine-pec-deck-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/machine-pec-deck-three-quarter-4x5.webpPec Deck, three-quarter viewSit on the machine with your back flat on the pad. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position. Push the handles together slowly as you squeeze your chest in the middle. Breathe out…https://physicalfeed.com/media/video/machine-pec-deck-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/reverse-pec-deck2026-10-23https://physicalfeed.com/media/video/machine-pec-deck-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/machine-pec-deck-three-quarter-4x5.webpReverse Pec Deck, three-quarter viewAdjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position. In a semicircular motion, pull your hands out to your…https://physicalfeed.com/media/video/machine-pec-deck-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hack-squat2026-10-23https://physicalfeed.com/media/video/machine-hack-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-hack-squat-side-4x5.webpHack Squat, side viewPlace the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on…https://physicalfeed.com/media/video/machine-hack-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lying-leg-curl2026-10-23https://physicalfeed.com/media/video/machine-leg-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-leg-curl-side-4x5.webpLying Leg Curl, side viewAdjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for…https://physicalfeed.com/media/video/machine-leg-curl-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/calf-press2026-10-23https://physicalfeed.com/media/video/machine-calf-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-calf-press-side-4x5.webpCalf Press, side viewAdjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform. Select an appropriate weight, and grasp the handles. This will be your starting position. Straighten the legs by extending the knees, just barely lifting the…https://physicalfeed.com/media/video/machine-calf-press-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ab-crunch-machine2026-10-23https://physicalfeed.com/media/video/machine-ab-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-ab-crunch-side-4x5.webpAb Crunch Machine, side viewSelect a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position. At the same time, begin to lift the legs…https://physicalfeed.com/media/video/machine-ab-crunch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hip-abduction-machine2026-10-23https://physicalfeed.com/media/video/machine-hip-abduction-front-4x5-plain.webphttps://physicalfeed.com/media/video/machine-hip-abduction-front-4x5.webpHip Abduction Machine, front viewTo begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your…https://physicalfeed.com/media/video/machine-hip-abduction-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hip-adduction-machine2026-10-23https://physicalfeed.com/media/video/machine-hip-abduction-front-4x5-plain.webphttps://physicalfeed.com/media/video/machine-hip-abduction-front-4x5.webpHip Adduction Machine, front viewTo begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press…https://physicalfeed.com/media/video/machine-hip-abduction-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/machine-triceps-extension2026-10-23https://physicalfeed.com/media/video/machine-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-triceps-extension-side-4x5.webpMachine Triceps Extension, side viewAdjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position. Perform the movement by extending the elbow, pulling your lower arm away from your upper arm. Pause at the completion of the…https://physicalfeed.com/media/video/machine-triceps-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/reverse-hyperextension2026-10-23https://physicalfeed.com/media/video/machine-reverse-hyper-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-reverse-hyper-side-4x5.webpReverse Hyperextension, side viewPlace your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position. To begin the movement, flex the hips, pulling the legs forward. Reverse the motion by extending the hips, kicking the…https://physicalfeed.com/media/video/machine-reverse-hyper-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/band-external-rotation2026-10-23https://physicalfeed.com/media/video/band-external-rotation-front-4x5-plain.webphttps://physicalfeed.com/media/video/band-external-rotation-front-4x5.webpBand External Rotation, front viewChoke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with…https://physicalfeed.com/media/video/band-external-rotation-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/band-internal-rotation2026-10-23https://physicalfeed.com/media/video/band-internal-rotation-front-4x5-plain.webphttps://physicalfeed.com/media/video/band-internal-rotation-front-4x5.webpBand Internal Rotation, front viewChoke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with…https://physicalfeed.com/media/video/band-internal-rotation-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/band-pull-apart2026-10-23https://physicalfeed.com/media/video/band-pull-apart-front-4x5-plain.webphttps://physicalfeed.com/media/video/band-pull-apart-front-4x5.webpBand Pull-Apart, front viewBegin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that…https://physicalfeed.com/media/video/band-pull-apart-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/monster-walk2026-10-23https://physicalfeed.com/media/video/band-monster-walk-front-4x5-plain.webphttps://physicalfeed.com/media/video/band-monster-walk-front-4x5.webpMonster Walk, front viewPlace a loop band around both legs just above the ankles. There should be enough tension that the band is taut when your feet are hip width apart. Bend your knees into a quarter squat and keep your chest up. This will be your starting position. Staying low, take a short step to the side, then bring…https://physicalfeed.com/media/video/band-monster-walk-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/band-hip-flexion2026-10-23https://physicalfeed.com/media/video/band-hip-flexion-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-hip-flexion-side-4x5.webpBand Hip Flexion, side viewSecure one end of the band to the lower portion of a post and attach the other to one ankle. Face away from the attachment point of the band. Keeping your head and your chest up, raise your knee up to 90 degrees and pause. Return the leg to the starting position.https://physicalfeed.com/media/video/band-hip-flexion-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/band-hip-adduction2026-10-23https://physicalfeed.com/media/video/band-hip-adduction-front-4x5-plain.webphttps://physicalfeed.com/media/video/band-hip-adduction-front-4x5.webpBand Hip Adduction, front viewAnchor a band around a solid post close to the floor. Put your right foot through the loop so the band sits around your ankle, and stand with your right side to the post. Step away from the post until the band is taut with your right leg out to the side. Stand up straight, holding the post or a…https://physicalfeed.com/media/video/band-hip-adduction-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-quads2026-10-23https://physicalfeed.com/media/video/smr-quads-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-quads-three-quarter-4x5.webpFoam Roll Quads, three-quarter viewLay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position. Shifting as much weight onto the leg to…https://physicalfeed.com/media/video/smr-quads-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-inner-thigh2026-10-23https://physicalfeed.com/media/video/smr-quads-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-quads-three-quarter-4x5.webpFoam Roll Inner Thigh, three-quarter viewLie face down with one leg on a foam roll. Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated. While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of…https://physicalfeed.com/media/video/smr-quads-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-hamstrings2026-10-23https://physicalfeed.com/media/video/smr-hamstring-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-hamstring-three-quarter-4x5.webpFoam Roll Hamstrings, three-quarter viewIn a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position. Using your hands, lift your hips off of the floor and shift your weight on the…https://physicalfeed.com/media/video/smr-hamstring-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-calves2026-10-23https://physicalfeed.com/media/video/smr-calf-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-calf-three-quarter-4x5.webpFoam Roll Calves, three-quarter viewBegin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position. Place your hands to your side or just behind you, and press down to raise…https://physicalfeed.com/media/video/smr-calf-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-it-band2026-10-23https://physicalfeed.com/media/video/smr-it-band-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-it-band-three-quarter-4x5.webpFoam Roll IT Band, three-quarter viewLay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you. Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the…https://physicalfeed.com/media/video/smr-it-band-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-outer-calf2026-10-23https://physicalfeed.com/media/video/smr-peroneal-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-peroneal-three-quarter-4x5.webpFoam Roll Outer Calf, three-quarter viewLay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position. Raise your hips off of the ground and begin to roll…https://physicalfeed.com/media/video/smr-peroneal-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-shin2026-10-23https://physicalfeed.com/media/video/smr-shin-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-shin-three-quarter-4x5.webpFoam Roll Shin, three-quarter viewKneel on the floor with a foam roller under both shins, just below the knees, and place your hands on the floor in front of you. This will be your starting position. Take as much weight through your shins as can be tolerated, and rock your body forward and back so the roller travels from below your…https://physicalfeed.com/media/video/smr-shin-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-glutes2026-10-23https://physicalfeed.com/media/video/smr-piriformis-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-piriformis-three-quarter-4x5.webpFoam Roll Glutes, three-quarter viewSit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the…https://physicalfeed.com/media/video/smr-piriformis-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-lower-back2026-10-23https://physicalfeed.com/media/video/smr-lower-back-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-lower-back-three-quarter-4x5.webpFoam Roll Lower Back, three-quarter viewIn a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position. Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side…https://physicalfeed.com/media/video/smr-lower-back-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-upper-back2026-10-23https://physicalfeed.com/media/video/smr-rhomboid-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-rhomboid-three-quarter-4x5.webpFoam Roll Upper Back, three-quarter viewLay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position. Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a…https://physicalfeed.com/media/video/smr-rhomboid-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-lats2026-10-23https://physicalfeed.com/media/video/smr-lat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-lat-three-quarter-4x5.webpFoam Roll Lats, three-quarter viewWhile lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position. Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold…https://physicalfeed.com/media/video/smr-lat-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/foam-roll-upper-arm2026-10-23https://physicalfeed.com/media/video/smr-brachialis-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-brachialis-three-quarter-4x5.webpFoam Roll Upper Arm, three-quarter viewLie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller. Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds…https://physicalfeed.com/media/video/smr-brachialis-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/roll-under-foot2026-10-23https://physicalfeed.com/media/video/smr-foot-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smr-foot-three-quarter-4x5.webpRoll Under Foot, three-quarter viewThis exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position. Press down…https://physicalfeed.com/media/video/smr-foot-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/side-lying-groin-stretch2026-10-23https://physicalfeed.com/media/video/groin-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/groin-stretch-front-4x5.webpSide-Lying Groin Stretch, front viewStart off by lying on your right side and bend your right knee in front of you to stabilize the torso. Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder). Pull your left knee in toward your left shoulder and…https://physicalfeed.com/media/video/groin-stretch-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ball-crunch2026-10-23https://physicalfeed.com/media/video/ball-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-crunch-side-4x5.webpBall Crunch, side viewLie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or…https://physicalfeed.com/media/video/ball-crunch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/ball-pull-in2026-10-23https://physicalfeed.com/media/video/ball-pull-in-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-pull-in-side-4x5.webpBall Pull-In, side viewPlace an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position. Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper…https://physicalfeed.com/media/video/ball-pull-in-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/seated-overhead-reach2026-10-23https://physicalfeed.com/media/video/chair-overhead-reach-front-4x5-plain.webphttps://physicalfeed.com/media/video/chair-overhead-reach-front-4x5.webpSeated Overhead Reach, front viewSit tall on a chair with both feet flat on the floor and your hands resting on your thighs. This will be your starting position. Reach both arms straight up overhead, keeping your shoulders down away from your ears. Press your hands a little higher and hold there, breathing steadily. Lower your…https://physicalfeed.com/media/video/chair-overhead-reach-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/seated-leg-extension-stretch2026-10-23https://physicalfeed.com/media/video/chair-leg-extension-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/chair-leg-extension-stretch-side-4x5.webpSeated Leg Extension Stretch, side viewSit upright in a chair and grip the seat on the sides. Raise one leg, extending the knee, flexing the ankle as you do so. Slowly move that leg outward as far as you can, and then back to the center and down. Repeat for your other leg.https://physicalfeed.com/media/video/chair-leg-extension-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/jefferson-squat2026-10-23https://physicalfeed.com/media/video/jefferson-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/jefferson-squat-three-quarter-4x5.webpJefferson Squat, three-quarter viewPlace a barbell on the floor. Stand in the middle of the bar length wise. Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side. Grasp the rear of the bar with your left hand…https://physicalfeed.com/media/video/jefferson-squat-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/one-arm-side-deadlift2026-10-23https://physicalfeed.com/media/video/one-arm-side-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/one-arm-side-deadlift-front-4x5.webpOne-Arm Side Deadlift, front viewStand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight…https://physicalfeed.com/media/video/one-arm-side-deadlift-front-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/smith-incline-shoulder-raise2026-10-23https://physicalfeed.com/media/video/smith-incline-shoulder-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-incline-shoulder-raise-side-4x5.webpSmith Incline Shoulder Raise, side viewPlace an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell. Using…https://physicalfeed.com/media/video/smith-incline-shoulder-raise-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/dumbbell-incline-shoulder-raise2026-10-23https://physicalfeed.com/media/video/incline-shoulder-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-shoulder-raise-side-4x5.webpDumbbell Incline Shoulder Raise, side viewSit on an Incline Bench while holding a dumbbell on each hand on top of your thighs. Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing…https://physicalfeed.com/media/video/incline-shoulder-raise-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/dumbbell-iron-cross2026-10-23https://physicalfeed.com/media/video/iron-cross-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/iron-cross-three-quarter-4x5.webpDumbbell Iron Cross, three-quarter viewStand with your feet shoulder-width apart, holding a light dumbbell in each hand with your arms extended straight out in front of you at shoulder height, palms facing each other. This will be your starting position. Squat down by pushing your hips back and bending your knees, keeping your back…https://physicalfeed.com/media/video/iron-cross-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/middle-back-shrug2026-10-23https://physicalfeed.com/media/video/middle-back-shrug-side-4x5-plain.webphttps://physicalfeed.com/media/video/middle-back-shrug-side-4x5.webpMiddle Back Shrug, side viewLie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position. As you exhale, squeeze your shoulder blades together and…https://physicalfeed.com/media/video/middle-back-shrug-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/bent-press2026-10-23https://physicalfeed.com/media/video/bent-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/bent-press-front-4x5.webpBent Press, front viewClean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position. Begin my leaning to the side opposite the kettlebell…https://physicalfeed.com/media/video/bent-press-front-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/muscle-up2026-10-23https://physicalfeed.com/media/video/muscle-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/muscle-up-front-4x5.webpMuscle-up, front viewGrip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows…https://physicalfeed.com/media/video/muscle-up-front-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/rope-climb2026-10-23https://physicalfeed.com/media/video/rope-climb-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/rope-climb-three-quarter-4x5.webpRope Climb, three-quarter viewGrab the rope with both hands above your head. Pull down on the rope as you take a small jump. Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly. Release the rope from your feet as you pull yourself up with your…https://physicalfeed.com/media/video/rope-climb-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/london-bridges2026-10-23https://physicalfeed.com/media/video/london-bridges-side-4x5-plain.webphttps://physicalfeed.com/media/video/london-bridges-side-4x5.webpLondon Bridges, side viewAttach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized. Stand on the bar, using the rope to balance yourself. This will be your starting position…https://physicalfeed.com/media/video/london-bridges-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/hamstring-slide2026-10-23https://physicalfeed.com/media/video/hamstring-slide-side-4x5-plain.webphttps://physicalfeed.com/media/video/hamstring-slide-side-4x5.webpHamstring Slide, side viewFor this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position. Begin the movement by flexing the knee, keeping your other leg straight. Continue bringing the heel closer…https://physicalfeed.com/media/video/hamstring-slide-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/suspended-reverse-crunch2026-10-23https://physicalfeed.com/media/video/suspended-reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/suspended-reverse-crunch-side-4x5.webpSuspended Reverse Crunch, side viewSecure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack. Place your feet into the handles. You should maintain a straight posture, not allowing the hips to sag. This will be your starting…https://physicalfeed.com/media/video/suspended-reverse-crunch-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/lying-face-up-plate-neck-raise2026-10-23https://physicalfeed.com/media/video/plate-neck-face-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/plate-neck-face-up-side-4x5.webpLying Face-up Plate Neck Raise, side viewLie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your…https://physicalfeed.com/media/video/plate-neck-face-up-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/seated-head-harness-neck-raise2026-10-23https://physicalfeed.com/media/video/head-harness-neck-side-4x5-plain.webphttps://physicalfeed.com/media/video/head-harness-neck-side-4x5.webpSeated Head Harness Neck Raise, side viewPlace a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out. Slowly move your torso forward until it is almost parallel with the…https://physicalfeed.com/media/video/head-harness-neck-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/donkey-calf-raise2026-10-23https://physicalfeed.com/media/video/donkey-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/donkey-calf-raise-side-4x5.webpDonkey Calf Raise, side viewFor this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad. Place both of your arms on the side handles and place the balls of your feet on the…https://physicalfeed.com/media/video/donkey-calf-raise-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/sled-row2026-10-23https://physicalfeed.com/media/video/sled-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/sled-row-side-4x5.webpSled Row, side viewAttach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended. To initiate the…https://physicalfeed.com/media/video/sled-row-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/backward-sled-drag2026-10-23https://physicalfeed.com/media/video/backward-drag-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/backward-drag-three-quarter-4x5.webpBackward Sled Drag, three-quarter viewLoad a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto. Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.https://physicalfeed.com/media/video/backward-drag-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/forward-sled-drag-with-press2026-10-23https://physicalfeed.com/media/video/forward-drag-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/forward-drag-press-side-4x5.webpForward Sled Drag with Press, side viewAttach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows…https://physicalfeed.com/media/video/forward-drag-press-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/sled-drag-harness2026-10-23https://physicalfeed.com/media/video/sled-drag-harness-side-4x5-plain.webphttps://physicalfeed.com/media/video/sled-drag-harness-side-4x5.webpSled Drag (harness), side viewTo begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.https://physicalfeed.com/media/video/sled-drag-harness-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/bear-crawl-sled-drag2026-10-23https://physicalfeed.com/media/video/bear-crawl-sled-drag-side-4x5-plain.webphttps://physicalfeed.com/media/video/bear-crawl-sled-drag-side-4x5.webpBear Crawl Sled Drag, side viewWearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position. Begin by driving with legs, alternating left and…https://physicalfeed.com/media/video/bear-crawl-sled-drag-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/sled-overhead-backward-walk2026-10-23https://physicalfeed.com/media/video/sled-overhead-backward-walk-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/sled-overhead-backward-walk-three-quarter-4x5.webpSled Overhead Backward Walk, three-quarter viewAttach dual handles to a sled connected by a rope or chain. Load the sled to a light weight. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position. Walk backwards, keeping your arms…https://physicalfeed.com/media/video/sled-overhead-backward-walk-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/sled-overhead-triceps-extension2026-10-23https://physicalfeed.com/media/video/sled-overhead-triceps-extension-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/sled-overhead-triceps-extension-three-quarter-4x5.webpSled Overhead Triceps Extension, three-quarter viewAttach dual handles to a sled using a chain or rope. Load the sled to an appropriate load. Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows…https://physicalfeed.com/media/video/sled-overhead-triceps-extension-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/sled-reverse-flye2026-10-23https://physicalfeed.com/media/video/sled-reverse-flye-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/sled-reverse-flye-three-quarter-4x5.webpSled Reverse Flye, three-quarter viewAttach dual handles to a sled connected by a rope or chain. Load the sled to a light weight. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting…https://physicalfeed.com/media/video/sled-reverse-flye-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/conans-wheel2026-10-23https://physicalfeed.com/media/video/conans-wheel-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/conans-wheel-three-quarter-4x5.webpConan's Wheel, three-quarter viewWith the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms. Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast…https://physicalfeed.com/media/video/conans-wheel-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/atlas-stone-trainer2026-10-23https://physicalfeed.com/media/video/atlas-stone-trainer-side-4x5-plain.webphttps://physicalfeed.com/media/video/atlas-stone-trainer-side-4x5.webpAtlas Stone Trainer, side viewThis trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe. Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips. Begin by…https://physicalfeed.com/media/video/atlas-stone-trainer-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/battling-ropes2026-10-23https://physicalfeed.com/media/video/battling-ropes-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/battling-ropes-three-quarter-4x5.webpBattling Ropes, three-quarter viewFor this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement by rapidly raising one arm to shoulder level as quickly as…https://physicalfeed.com/media/video/battling-ropes-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/sledgehammer-swing2026-10-23https://physicalfeed.com/media/video/sledgehammer-swing-side-4x5-plain.webphttps://physicalfeed.com/media/video/sledgehammer-swing-side-4x5.webpSledgehammer Swing, side viewYou will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer. If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the…https://physicalfeed.com/media/video/sledgehammer-swing-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/jump-rope2026-10-23https://physicalfeed.com/media/video/rope-jumping-front-4x5-plain.webphttps://physicalfeed.com/media/video/rope-jumping-front-4x5.webpJump Rope, front viewHold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be…https://physicalfeed.com/media/video/rope-jumping-front-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/three-point-start2026-10-23https://physicalfeed.com/media/video/three-point-start-side-4x5-plain.webphttps://physicalfeed.com/media/video/three-point-start-side-4x5.webpThree-Point Start, side viewThis drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left. Place your right hand onto the…https://physicalfeed.com/media/video/three-point-start-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/carioca-quick-step2026-10-23https://physicalfeed.com/media/video/carioca-quick-step-front-4x5-plain.webphttps://physicalfeed.com/media/video/carioca-quick-step-front-4x5.webpCarioca Quick Step, front viewBegin with your feet a few inches apart and your left arm up in a relaxed, athletic position. With your right foot, quick step behind and pull the knee up. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move…https://physicalfeed.com/media/video/carioca-quick-step-front-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/fast-skipping2026-10-23https://physicalfeed.com/media/video/fast-skipping-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/fast-skipping-three-quarter-4x5.webpFast Skipping, three-quarter viewStart in a relaxed position with one leg slightly forward. This will be your starting position. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth. Perform fast skips by maintaining close contact with the ground and reduce air time…https://physicalfeed.com/media/video/fast-skipping-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/lateral-cone-hop2026-10-23https://physicalfeed.com/media/video/lateral-cone-hop-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-cone-hop-three-quarter-4x5.webpLateral Cone Hop, three-quarter viewPosition a number of cones in a row several feet apart. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the…https://physicalfeed.com/media/video/lateral-cone-hop-three-quarter-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/side-to-side-box-shuffle2026-10-23https://physicalfeed.com/media/video/box-shuffle-front-4x5-plain.webphttps://physicalfeed.com/media/video/box-shuffle-front-4x5.webpSide-to-Side Box Shuffle, front viewStand to one side of the box with your left foot resting on the middle of it. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement. Continue shuffling back and forth across the…https://physicalfeed.com/media/video/box-shuffle-front-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/stride-jump-crossover2026-10-23https://physicalfeed.com/media/video/stride-jump-crossover-front-4x5-plain.webphttps://physicalfeed.com/media/video/stride-jump-crossover-front-4x5.webpStride Jump Crossover, front viewStand to the side of a box with your inside foot on top of it, close to the edge. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward. Land in the opposite position that you started, on the opposite side of…https://physicalfeed.com/media/video/stride-jump-crossover-front-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/incline-push-up-depth-jump2026-10-23https://physicalfeed.com/media/video/incline-push-up-depth-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-push-up-depth-jump-side-4x5.webpIncline Push-up Depth Jump, side viewFor this drill you will need a box about 12 inches high, and two thick mats or aerobics steps. Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position…https://physicalfeed.com/media/video/incline-push-up-depth-jump-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/drop-push-up2026-10-23https://physicalfeed.com/media/video/drop-push-side-4x5-plain.webphttps://physicalfeed.com/media/video/drop-push-side-4x5.webpDrop Push-up, side viewPosition low boxes or other platforms 2-3 feet apart. Move to a pushup position between them, supporting yourself by placing your hands on the boxes. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact…https://physicalfeed.com/media/video/drop-push-side-4x5-plain.mp462026-09-29yes https://physicalfeed.com/m/triceps-pushdown2026-10-23https://physicalfeed.com/media/video/triceps-pushdown-side-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-pushdown-side-4x5.webpTriceps Pushdown, side viewAttach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be…https://physicalfeed.com/media/video/triceps-pushdown-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/v-bar-triceps-pushdown2026-10-23https://physicalfeed.com/media/video/triceps-pushdown-side-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-pushdown-side-4x5.webpV-Bar Triceps Pushdown, side viewAttach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the…https://physicalfeed.com/media/video/triceps-pushdown-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/reverse-grip-triceps-pushdown2026-10-23https://physicalfeed.com/media/video/triceps-pushdown-side-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-pushdown-side-4x5.webpReverse-Grip Triceps Pushdown, side viewStart by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and…https://physicalfeed.com/media/video/triceps-pushdown-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/one-arm-cable-triceps-extension2026-10-23https://physicalfeed.com/media/video/one-arm-cable-triceps-extension-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/one-arm-cable-triceps-extension-three-quarter-4x5.webpOne-Arm Cable Triceps Extension, three-quarter viewWith your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your…https://physicalfeed.com/media/video/one-arm-cable-triceps-extension-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/one-arm-cable-overhead-triceps-extension2026-10-23https://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5.webpOne-Arm Cable Overhead Triceps Extension, side viewGrab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm…https://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/low-cable-triceps-extension2026-10-23https://physicalfeed.com/media/video/cable-lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-lying-triceps-extension-side-4x5.webpLow-Cable Triceps Extension, side viewSelect the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment. Grab the outside of the rope ends with your palms facing each other (neutral grip). Position your elbows so that they are bent at…https://physicalfeed.com/media/video/cable-lying-triceps-extension-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/lying-cable-triceps-extension2026-10-23https://physicalfeed.com/media/video/cable-lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-lying-triceps-extension-side-4x5.webpLying Cable Triceps Extension, side viewSet a low pulley behind the head end of a flat bench with a straight bar attached. Take the bar with a narrow overhand grip, then lie back on the bench. Extend your arms so the bar is above your torso and your arms are perpendicular to it. This will be your starting position. Lower the bar by…https://physicalfeed.com/media/video/cable-lying-triceps-extension-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/incline-cable-pullover2026-10-23https://physicalfeed.com/media/video/cable-pullover-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-pullover-side-4x5.webpIncline Cable Pullover, side viewLie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it. Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper…https://physicalfeed.com/media/video/cable-pullover-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/incline-cable-triceps-extension2026-10-23https://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5.webpIncline Cable Triceps Extension, side viewLie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it. Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should…https://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/kneeling-cable-triceps-extension2026-10-23https://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5.webpKneeling Cable Triceps Extension, side viewPlace a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down. Face away from the machine and kneel. Place your head and the back of your upper arms on the bench. Your elbows should be bent…https://physicalfeed.com/media/video/cable-overhead-triceps-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-rope-hammer-curl2026-10-23https://physicalfeed.com/media/video/cable-rope-hammer-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-rope-hammer-curl-front-4x5.webpCable Rope Hammer Curl, front viewAttach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary…https://physicalfeed.com/media/video/cable-rope-hammer-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/reverse-cable-curl2026-10-23https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-curl-front-4x5.webpReverse Cable Curl, front viewStand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position. While holding the upper arms stationary, curl the…https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/one-arm-cable-curl2026-10-23https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-curl-front-4x5.webpOne-Arm Cable Curl, front viewStart out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should…https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-preacher-curl2026-10-23https://physicalfeed.com/media/video/cable-preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-preacher-curl-side-4x5.webpCable Preacher Curl, side viewPlace a preacher bench a short step in front of a low pulley with a straight bar attached. Take the bar from the pulley with an underhand grip, sit at the bench and rest your upper arms on the pad with your arms extended. This will be your starting position. Curl the bar up towards your shoulders…https://physicalfeed.com/media/video/cable-preacher-curl-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/lying-cable-curl2026-10-23https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-curl-front-4x5.webpLying Cable Curl, front viewGrab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your…https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/overhead-cable-curl2026-10-23https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-curl-front-4x5.webpOverhead Cable Curl, front viewTo begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders. Stand…https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/lying-close-grip-high-pulley-curl2026-10-23https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-curl-front-4x5.webpLying Close-Grip High-Pulley Curl, front viewPlace a flat bench in front of a high pulley or lat pulldown machine. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width. Lie on your back with your head over the end of the bench. Now extend your arms straight above your shoulders. Your torso and your…https://physicalfeed.com/media/video/cable-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/seated-bent-over-cable-lateral-raise2026-10-23https://physicalfeed.com/media/video/cable-reverse-flye-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/cable-reverse-flye-three-quarter-4x5.webpSeated Bent-Over Cable Lateral Raise, three-quarter viewStand between two low pulleys with a flat bench behind you, end on. Take the left handle in your right hand and the right handle in your left, so the cables cross. Sit on the end of the bench with your feet in front of your knees and bend forward until your torso rests on your thighs. Let your arms…https://physicalfeed.com/media/video/cable-reverse-flye-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/one-arm-cable-front-raise2026-10-23https://physicalfeed.com/media/video/cable-lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-lateral-raise-front-4x5.webpOne-Arm Cable Front Raise, front viewSelect the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand. Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand…https://physicalfeed.com/media/video/cable-lateral-raise-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-upright-row2026-10-23https://physicalfeed.com/media/video/cable-upright-row-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-upright-row-front-4x5.webpCable Upright Row, front viewGrasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be…https://physicalfeed.com/media/video/cable-upright-row-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/bent-over-one-arm-cable-lateral-raise2026-10-23https://physicalfeed.com/media/video/cable-reverse-flye-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/cable-reverse-flye-three-quarter-4x5.webpBent-Over One-Arm Cable Lateral Raise, three-quarter viewSelect a weight and hold the handle of the low pulley with your right hand. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you…https://physicalfeed.com/media/video/cable-reverse-flye-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-rear-delt-fly2026-10-23https://physicalfeed.com/media/video/face-pull-front-4x5-plain.webphttps://physicalfeed.com/media/video/face-pull-front-4x5.webpCable Rear Delt Fly, front viewAdjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position. Initiate the movement by moving your…https://physicalfeed.com/media/video/face-pull-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-rope-rear-delt-row2026-10-23https://physicalfeed.com/media/video/face-pull-front-4x5-plain.webphttps://physicalfeed.com/media/video/face-pull-front-4x5.webpCable Rope Rear-Delt Row, front viewSit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out. Keep your lower back upright and…https://physicalfeed.com/media/video/face-pull-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-iron-cross2026-10-23https://physicalfeed.com/media/video/cable-crossover-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-crossover-front-4x5.webpCable Iron Cross, front viewBegin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position…https://physicalfeed.com/media/video/cable-crossover-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/low-cable-crossover2026-10-23https://physicalfeed.com/media/video/cable-crossover-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-crossover-front-4x5.webpLow Cable Crossover, front viewTo move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand. Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting…https://physicalfeed.com/media/video/cable-crossover-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/single-arm-cable-crossover2026-10-23https://physicalfeed.com/media/video/cable-crossover-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-crossover-front-4x5.webpSingle-Arm Cable Crossover, front viewBegin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet…https://physicalfeed.com/media/video/cable-crossover-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/flat-bench-cable-flye2026-10-23https://physicalfeed.com/media/video/cable-bench-flye-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-bench-flye-front-4x5.webpFlat Bench Cable Flye, front viewSet both pulleys to their lowest position and place a flat bench between them so that your chest lines up with the pulleys when you lie down. Take a handle in each hand with the palms up, lie back on the bench with your feet on the floor, and extend your arms out to the sides with a slight bend at…https://physicalfeed.com/media/video/cable-bench-flye-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/incline-cable-flye2026-10-23https://physicalfeed.com/media/video/cable-bench-flye-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-bench-flye-front-4x5.webpIncline Cable Flye, front viewTo get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso). Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand. With a handle on each hand…https://physicalfeed.com/media/video/cable-bench-flye-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/incline-cable-chest-press2026-10-23https://physicalfeed.com/media/video/cable-chest-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-chest-press-side-4x5.webpIncline Cable Chest Press, side viewAdjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position. Begin by extending through the elbow, pressing the…https://physicalfeed.com/media/video/cable-chest-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/standing-cable-chest-press2026-10-23https://physicalfeed.com/media/video/cable-chest-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-chest-press-side-4x5.webpStanding Cable Chest Press, side viewPosition dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability. Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting…https://physicalfeed.com/media/video/cable-chest-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/alternating-cable-shoulder-press2026-10-23https://physicalfeed.com/media/video/cable-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-shoulder-press-front-4x5.webpAlternating Cable Shoulder Press, front viewMove the cables to the bottom of the tower and select an appropriate weight. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position. Keeping your head and chest up, extend through the elbow to press one side directly over head. After pausing at…https://physicalfeed.com/media/video/cable-shoulder-press-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/seated-cable-shoulder-press2026-10-23https://physicalfeed.com/media/video/cable-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-shoulder-press-front-4x5.webpSeated Cable Shoulder Press, front viewAdjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position. Begin by extending through the elbow…https://physicalfeed.com/media/video/cable-shoulder-press-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/close-grip-lat-pulldown2026-10-23https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.webphttps://physicalfeed.com/media/video/lat-pulldown-front-4x5.webpClose-Grip Lat Pulldown, front viewSit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the…https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/underhand-lat-pulldown2026-10-23https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.webphttps://physicalfeed.com/media/video/lat-pulldown-front-4x5.webpUnderhand Lat Pulldown, front viewSit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the pull-down bar with the palms facing your torso (a supinated grip)…https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/v-bar-pulldown2026-10-23https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.webphttps://physicalfeed.com/media/video/lat-pulldown-front-4x5.webpV-Bar Pulldown, front viewSit down on a pull-down machine with a V-Bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the V-bar with the palms facing each other (a neutral grip). Stick your…https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/one-arm-lat-pulldown2026-10-23https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.webphttps://physicalfeed.com/media/video/lat-pulldown-front-4x5.webpOne-Arm Lat Pulldown, front viewSelect an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position. Pull the handle down, squeezing your elbow to your side as you flex the elbow. Pause at the bottom of the motion, and then slowly return the handle…https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/behind-the-neck-lat-pulldown2026-10-23https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.webphttps://physicalfeed.com/media/video/lat-pulldown-front-4x5.webpBehind-the-Neck Lat Pulldown, front viewSit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the…https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/full-range-of-motion-lat-pulldown2026-10-23https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.webphttps://physicalfeed.com/media/video/lat-pulldown-front-4x5.webpFull Range-of-Motion Lat Pulldown, front viewEither standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles…https://physicalfeed.com/media/video/lat-pulldown-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/rope-straight-arm-pulldown2026-10-23https://physicalfeed.com/media/video/straight-arm-pulldown-side-4x5-plain.webphttps://physicalfeed.com/media/video/straight-arm-pulldown-side-4x5.webpRope Straight-Arm Pulldown, side viewAttach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position…https://physicalfeed.com/media/video/straight-arm-pulldown-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/one-arm-seated-cable-row2026-10-23https://physicalfeed.com/media/video/one-arm-seated-cable-row-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/one-arm-seated-cable-row-three-quarter-4x5.webpOne-Arm Seated Cable Row, three-quarter viewTo get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left…https://physicalfeed.com/media/video/one-arm-seated-cable-row-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/elevated-cable-row2026-10-23https://physicalfeed.com/media/video/cable-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-row-side-4x5.webpElevated Cable Row, side viewGet a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height. Place it on the seat of the cable row machine. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not…https://physicalfeed.com/media/video/cable-row-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/kneeling-high-pulley-row2026-10-23https://physicalfeed.com/media/video/kneeling-high-pulley-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/kneeling-high-pulley-row-side-4x5.webpKneeling High-Pulley Row, side viewSelect the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position. Initiate the movement by flexing the elbows and fully retracting your…https://physicalfeed.com/media/video/kneeling-high-pulley-row-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/kneeling-one-arm-high-pulley-row2026-10-23https://physicalfeed.com/media/video/cable-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-row-side-4x5.webpKneeling One-Arm High-Pulley Row, side viewAttach a single handle to a high pulley and make your weight selection. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and…https://physicalfeed.com/media/video/cable-row-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/low-pulley-row-to-neck2026-10-23https://physicalfeed.com/media/video/cable-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-row-side-4x5.webpLow-Pulley Row to Neck, side viewSit on a low pulley row machine with a rope attachment. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position…https://physicalfeed.com/media/video/cable-row-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/shotgun-row2026-10-23https://physicalfeed.com/media/video/cable-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-row-side-4x5.webpShotgun Row, side viewAttach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position. Perform the movement by retracting the shoulder and flexing the elbow. As you…https://physicalfeed.com/media/video/cable-row-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-deadlift2026-10-23https://physicalfeed.com/media/video/cable-deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-deadlift-side-4x5.webpCable Deadlift, side viewMove the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights. To begin, squat down be flexing your hips and knees until you can reach the handles. After grasping them, begin your ascent. Driving through your heels extend your hips and knees…https://physicalfeed.com/media/video/cable-deadlift-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-hip-adduction2026-10-23https://physicalfeed.com/media/video/cable-hip-adduction-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-hip-adduction-front-4x5.webpCable Hip Adduction, front viewStand in front of a low pulley facing forward with one leg next to the pulley and the other one away. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley. Now step out and away from the stack with a wide stance and grasp the bar of the pulley system. Stand…https://physicalfeed.com/media/video/cable-hip-adduction-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/seated-cable-crunch2026-10-23https://physicalfeed.com/media/video/cable-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-crunch-side-4x5.webpSeated Cable Crunch, side viewSeat on a flat bench with your back facing a high pulley. Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting…https://physicalfeed.com/media/video/cable-crunch-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/standing-rope-crunch2026-10-23https://physicalfeed.com/media/video/cable-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-crunch-side-4x5.webpStanding Rope Crunch, side viewAttach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position. Perform the movement by flexing the spine, crunching the weight down as…https://physicalfeed.com/media/video/cable-crunch-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-reverse-crunch2026-10-23https://physicalfeed.com/media/video/cable-reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-reverse-crunch-side-4x5.webpCable Reverse Crunch, side viewConnect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it. Sit down with your feet toward the pulley and attach the cable to your ankles. Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If…https://physicalfeed.com/media/video/cable-reverse-crunch-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/kneeling-cable-crunch-with-oblique-twists2026-10-23https://physicalfeed.com/media/video/cable-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/cable-crunch-side-4x5.webpKneeling Cable Crunch with Oblique Twists, side viewConnect a rope attachment to a high pulley cable and position a mat on the floor in front of it. Grab the rope with both hands and kneel approximately two feet back from the tower. Position the rope behind your head with your hands by your ears. Keep your hands in the same place, contract your abs…https://physicalfeed.com/media/video/cable-crunch-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/pallof-press-with-rotation2026-10-23https://physicalfeed.com/media/video/pallof-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/pallof-press-front-4x5.webpPallof Press with Rotation, front viewConnect a standard handle to a tower, and position the cable to shoulder height. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched…https://physicalfeed.com/media/video/pallof-press-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-russian-twist2026-10-23https://physicalfeed.com/media/video/cable-russian-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/cable-russian-twist-three-quarter-4x5.webpCable Russian Twist, three-quarter viewConnect a standard handle attachment, and position the cable to a middle pulley position. Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Grab the handle…https://physicalfeed.com/media/video/cable-russian-twist-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/one-arm-high-pulley-side-bend2026-10-23https://physicalfeed.com/media/video/cable-side-bend-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-side-bend-front-4x5.webpOne-Arm High-Pulley Side Bend, front viewConnect a standard handle to a tower. Move cable to highest pulley position. Stand with side to cable. With one hand, reach up and grab handle with underhand grip. Pull down cable until elbow touches your side and the handle is by your shoulder. Position feet hip-width apart. Place free hand on hip…https://physicalfeed.com/media/video/cable-side-bend-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/cable-lift2026-10-23https://physicalfeed.com/media/video/cable-lift-front-4x5-plain.webphttps://physicalfeed.com/media/video/cable-lift-front-4x5.webpCable Lift, front viewConnect a standard handle on a tower, and move the cable to the lowest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your…https://physicalfeed.com/media/video/cable-lift-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/calf-machine-shrug2026-10-23https://physicalfeed.com/media/video/machine-shoulder-pad-shrug-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-shoulder-pad-shrug-side-4x5.webpCalf Machine Shrug, side viewPosition yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full…https://physicalfeed.com/media/video/machine-shoulder-pad-shrug-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/calf-press-on-the-leg-press2026-10-23https://physicalfeed.com/media/video/machine-calf-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-calf-press-side-4x5.webpCalf Press on the Leg Press, side viewUsing a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of…https://physicalfeed.com/media/video/machine-calf-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/chair-squat2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpChair Squat, three-quarter viewTo begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. Move your feet forward about 18…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/machine-dip2026-10-23https://physicalfeed.com/media/video/parallel-bar-dip-side-4x5-plain.webphttps://physicalfeed.com/media/video/parallel-bar-dip-side-4x5.webpMachine Dip, side viewSit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom…https://physicalfeed.com/media/video/parallel-bar-dip-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/glute-ham-raise2026-10-23https://physicalfeed.com/media/video/glute-ham-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/glute-ham-raise-side-4x5.webpGlute-Ham Raise, side viewBegin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes…https://physicalfeed.com/media/video/glute-ham-raise-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/machine-deadlift2026-10-23https://physicalfeed.com/media/video/machine-deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-deadlift-side-4x5.webpMachine Deadlift, side viewLoad the pins to an appropriate weight and position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position. Drive through the floor…https://physicalfeed.com/media/video/machine-deadlift-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/machine-decline-chest-press2026-10-23https://physicalfeed.com/media/video/machine-chest-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/machine-chest-press-front-4x5.webpMachine Decline Chest Press, front viewLoad an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by…https://physicalfeed.com/media/video/machine-chest-press-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/machine-incline-chest-press2026-10-23https://physicalfeed.com/media/video/machine-chest-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/machine-chest-press-front-4x5.webpMachine Incline Chest Press, front viewLoad an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by…https://physicalfeed.com/media/video/machine-chest-press-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/machine-high-row2026-10-23https://physicalfeed.com/media/video/machine-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-row-side-4x5.webpMachine High Row, side viewLoad an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position. Pull the handles towards your torso, retracting your shoulder…https://physicalfeed.com/media/video/machine-row-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/machine-shrug2026-10-23https://physicalfeed.com/media/video/machine-shrug-front-4x5-plain.webphttps://physicalfeed.com/media/video/machine-shrug-front-4x5.webpMachine Shrug, front viewLoad the pins to an appropriate weight. Position yourself directly between the handles. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. Drive through the floor with your heels, extending your hips and…https://physicalfeed.com/media/video/machine-shrug-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/lunge-sprint2026-10-23https://physicalfeed.com/media/video/lunge-sprint-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/lunge-sprint-three-quarter-4x5.webpLunge Sprint, three-quarter viewAdjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position. Lower your back knee nearly to the…https://physicalfeed.com/media/video/lunge-sprint-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/lying-machine-squat2026-10-23https://physicalfeed.com/media/video/machine-leg-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-leg-press-side-4x5.webpLying Machine Squat, side viewAdjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel. Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform. Make sure that the…https://physicalfeed.com/media/video/machine-leg-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/lying-t-bar-row2026-10-23https://physicalfeed.com/media/video/lying-t-bar-row-front-4x5-plain.webphttps://physicalfeed.com/media/video/lying-t-bar-row-front-4x5.webpLying T-Bar Row, front viewLoad up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad. Lay face down on…https://physicalfeed.com/media/video/lying-t-bar-row-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/machine-bicep-curl2026-10-23https://physicalfeed.com/media/video/machine-preacher-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/machine-preacher-curl-front-4x5.webpMachine Bicep Curl, front viewAdjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm. Pause at the top of the movement…https://physicalfeed.com/media/video/machine-preacher-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/narrow-stance-hack-squat2026-10-23https://physicalfeed.com/media/video/machine-hack-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-hack-squat-side-4x5.webpNarrow-Stance Hack Squat, side viewPlace the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided. Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip…https://physicalfeed.com/media/video/machine-hack-squat-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/narrow-stance-leg-press2026-10-23https://physicalfeed.com/media/video/machine-leg-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-leg-press-side-4x5.webpNarrow-Stance Leg Press, side viewUsing a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain…https://physicalfeed.com/media/video/machine-leg-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/single-leg-leg-extension2026-10-23https://physicalfeed.com/media/video/machine-leg-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-leg-extension-side-4x5.webpSingle-Leg Leg Extension, side viewSeat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities. Maintaining good…https://physicalfeed.com/media/video/machine-leg-extension-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/standing-leg-curl2026-10-23https://physicalfeed.com/media/video/machine-leg-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-leg-curl-side-4x5.webpStanding Leg Curl, side viewAdjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the…https://physicalfeed.com/media/video/machine-leg-curl-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/step-mill2026-10-23https://physicalfeed.com/media/video/stair-climber-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/stair-climber-three-quarter-4x5.webpStep Mill, three-quarter viewStep onto the step mill, hold the handles and choose a manual setting or a program from the menu. Climb the revolving stairs at a steady pace, planting the whole foot on each step and standing tall rather than leaning on the handles. Keep your grip light on the handles for balance and continue for…https://physicalfeed.com/media/video/stair-climber-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-squat2026-10-23https://physicalfeed.com/media/video/smith-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/smith-squat-three-quarter-4x5.webpSmith Machine Squat, three-quarter viewTo begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing forward)…https://physicalfeed.com/media/video/smith-squat-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-bench-press2026-10-23https://physicalfeed.com/media/video/smith-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-bench-press-side-4x5.webpSmith Machine Bench Press, side viewPlace a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar…https://physicalfeed.com/media/video/smith-bench-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-close-grip-bench-press2026-10-23https://physicalfeed.com/media/video/smith-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-bench-press-side-4x5.webpSmith Machine Close-Grip Bench Press, side viewPlace a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder…https://physicalfeed.com/media/video/smith-bench-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-incline-bench-press2026-10-23https://physicalfeed.com/media/video/smith-incline-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-incline-bench-press-side-4x5.webpSmith Machine Incline Bench Press, side viewPlace an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a…https://physicalfeed.com/media/video/smith-incline-bench-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-decline-press2026-10-23https://physicalfeed.com/media/video/smith-decline-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-decline-press-side-4x5.webpSmith Machine Decline Press, side viewPosition a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your…https://physicalfeed.com/media/video/smith-decline-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-shoulder-press2026-10-23https://physicalfeed.com/media/video/smith-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/smith-shoulder-press-front-4x5.webpSmith Machine Shoulder Press, front viewTo begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly in behind the barbell so…https://physicalfeed.com/media/video/smith-shoulder-press-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-bent-over-row2026-10-23https://physicalfeed.com/media/video/smith-bent-over-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-bent-over-row-side-4x5.webpSmith Machine Bent-Over Row, side viewSet the barbell attached to the smith machine to a height that is about 2 inches below your knees. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. Now…https://physicalfeed.com/media/video/smith-bent-over-row-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-upright-row2026-10-23https://physicalfeed.com/media/video/smith-upright-row-front-4x5-plain.webphttps://physicalfeed.com/media/video/smith-upright-row-front-4x5.webpSmith Machine Upright Row, front viewTo begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of…https://physicalfeed.com/media/video/smith-upright-row-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-one-arm-upright-row2026-10-23https://physicalfeed.com/media/video/smith-upright-row-front-4x5-plain.webphttps://physicalfeed.com/media/video/smith-upright-row-front-4x5.webpSmith Machine One-Arm Upright Row, front viewWith the bar at thigh level, load an appropriate weight. Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position. Begin the movement by flexing the…https://physicalfeed.com/media/video/smith-upright-row-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-behind-the-back-shrug2026-10-23https://physicalfeed.com/media/video/smith-shrug-front-4x5-plain.webphttps://physicalfeed.com/media/video/smith-shrug-front-4x5.webpSmith Machine Behind-the-Back Shrug, front viewWith the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position. Initiate the…https://physicalfeed.com/media/video/smith-shrug-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-calf-raise2026-10-23https://physicalfeed.com/media/video/smith-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-calf-raise-side-4x5.webpSmith Machine Calf Raise, side viewPlace a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders. Take the bar with…https://physicalfeed.com/media/video/smith-calf-raise-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-stiff-legged-deadlift2026-10-23https://physicalfeed.com/media/video/smith-stiff-legged-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/smith-stiff-legged-deadlift-front-4x5.webpSmith Machine Stiff-Legged Deadlift, front viewTo begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of…https://physicalfeed.com/media/video/smith-stiff-legged-deadlift-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-hip-raise2026-10-23https://physicalfeed.com/media/video/smith-leg-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-leg-press-side-4x5.webpSmith Machine Hip Raise, side viewPosition a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be…https://physicalfeed.com/media/video/smith-leg-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-hang-power-clean2026-10-23https://physicalfeed.com/media/video/smith-hang-power-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-hang-power-clean-side-4x5.webpSmith Machine Hang Power Clean, side viewPosition the bar at knee height and load it to an appropriate weight. Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down…https://physicalfeed.com/media/video/smith-hang-power-clean-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-leg-press2026-10-23https://physicalfeed.com/media/video/smith-leg-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-leg-press-side-4x5.webpSmith Machine Leg Press, side viewPosition a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position. Begin the…https://physicalfeed.com/media/video/smith-leg-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-pistol-squat2026-10-23https://physicalfeed.com/media/video/smith-pistol-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-pistol-squat-side-4x5.webpSmith Machine Pistol Squat, side viewTo begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3 Move one foot forward about 12 inches in front of…https://physicalfeed.com/media/video/smith-pistol-squat-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/smith-machine-single-leg-split-squat2026-10-23https://physicalfeed.com/media/video/smith-split-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/smith-split-squat-side-4x5.webpSmith Machine Single-Leg Split Squat, side viewTo begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar…https://physicalfeed.com/media/video/smith-split-squat-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/ez-bar-curl2026-10-23https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-curl-front-4x5.webpEZ-Bar Curl, front viewStand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. Now, while keeping your upper arms stationary…https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/ez-bar-skull-crusher2026-10-23https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/lying-triceps-extension-side-4x5.webpEZ-Bar Skull Crusher, side viewUsing a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of…https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/spider-curl2026-10-23https://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5.webpSpider Curl, side viewStart out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a…https://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/close-grip-ez-bar-curl-with-band2026-10-23https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-curl-front-4x5.webpClose-Grip EZ-Bar Curl with Band, front viewAttach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position. While keeping the upper arms in place, flex the elbows to execute…https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/close-grip-ez-bar-press2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpClose-Grip EZ-Bar Press, side viewLie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position. Now lower the bar down to your lower chest as you…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/lying-triceps-press2026-10-23https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/lying-triceps-extension-side-4x5.webpLying Triceps Press, side viewLie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor. Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to…https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/lying-close-grip-triceps-press-to-chin2026-10-23https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/lying-triceps-extension-side-4x5.webpLying Close-Grip Triceps Press to Chin, side viewWhile holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Extend…https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/reverse-grip-preacher-curl2026-10-23https://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5.webpReverse-Grip Preacher Curl, side viewGrab an EZ-bar using a shoulder width and palms down (pronated) grip. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and…https://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-back-flye2026-10-23https://physicalfeed.com/media/video/band-pull-apart-front-4x5-plain.webphttps://physicalfeed.com/media/video/band-pull-apart-front-4x5.webpBand Back Flye, front viewRun a band around a stationary post like that of a squat rack. Grab the band by the handles and stand back so that the tension in the band rises. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your…https://physicalfeed.com/media/video/band-pull-apart-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-good-morning2026-10-23https://physicalfeed.com/media/video/band-good-morning-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-good-morning-side-4x5.webpBand Good Morning, side viewUsing a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position. Ensure that you do not round your…https://physicalfeed.com/media/video/band-good-morning-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-good-morning-pull-through2026-10-23https://physicalfeed.com/media/video/band-good-morning-pull-through-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-good-morning-pull-through-side-4x5.webpBand Good Morning Pull-Through, side viewLoop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be…https://physicalfeed.com/media/video/band-good-morning-pull-through-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-skull-crusher2026-10-23https://physicalfeed.com/media/video/band-skull-crusher-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-skull-crusher-side-4x5.webpBand Skull Crusher, side viewSecure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head. Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting…https://physicalfeed.com/media/video/band-skull-crusher-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-bench-press2026-10-23https://physicalfeed.com/media/video/band-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-bench-press-side-4x5.webpBand Bench Press, side viewUsing a flat bench secure a band under the leg of the bench that is nearest to your head. Once the band is secure, grab it by both handles and lie down on the bench. Extend your arms so that you are holding the band handles in front of you at shoulder width. Once at shoulder width, rotate your…https://physicalfeed.com/media/video/band-bench-press-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-calf-raise2026-10-23https://physicalfeed.com/media/video/band-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-calf-raise-side-4x5.webpBand Calf Raise, side viewGrab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides. While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms…https://physicalfeed.com/media/video/band-calf-raise-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-crossover2026-10-23https://physicalfeed.com/media/video/band-crossover-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-crossover-side-4x5.webpBand Crossover, side viewSecure an exercise band around a stationary post. While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band. Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should…https://physicalfeed.com/media/video/band-crossover-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-hip-extension2026-10-23https://physicalfeed.com/media/video/band-hip-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-hip-extension-side-4x5.webpBand Hip Extension, side viewSecure one end of the band to the lower portion of a post and attach the other to one ankle. Facing the attachment point of the band, hold on to the column to stabilize yourself. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight…https://physicalfeed.com/media/video/band-hip-extension-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-hip-lift2026-10-23https://physicalfeed.com/media/video/band-hip-lift-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-hip-lift-side-4x5.webpBand Hip Lift, side viewAfter choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move. Adjust your position so that the band is directly over…https://physicalfeed.com/media/video/band-hip-lift-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-lateral-raise2026-10-23https://physicalfeed.com/media/video/band-lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/band-lateral-raise-front-4x5.webpBand Lateral Raise, front viewTo begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the…https://physicalfeed.com/media/video/band-lateral-raise-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-shoulder-press2026-10-23https://physicalfeed.com/media/video/band-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/band-shoulder-press-front-4x5.webpBand Shoulder Press, front viewTo begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side. Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in…https://physicalfeed.com/media/video/band-shoulder-press-front-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-overhead-triceps-extension2026-10-23https://physicalfeed.com/media/video/band-overhead-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-overhead-triceps-extension-side-4x5.webpBand Overhead Triceps Extension, side viewFor this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band. To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be…https://physicalfeed.com/media/video/band-overhead-triceps-extension-side-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-squat2026-10-23https://physicalfeed.com/media/video/band-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/band-squat-three-quarter-4x5.webpBand Squat, three-quarter viewTo start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other. When holding the…https://physicalfeed.com/media/video/band-squat-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/band-upright-row2026-10-23https://physicalfeed.com/media/video/band-upright-row-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/band-upright-row-three-quarter-4x5.webpBand Upright Row, three-quarter viewTo begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the…https://physicalfeed.com/media/video/band-upright-row-three-quarter-4x5-plain.mp462026-09-30yes https://physicalfeed.com/m/full-squat2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpFull Squat, three-quarter viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/narrow-stance-squat2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpNarrow-Stance Squat, three-quarter viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/wide-stance-squat2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpWide-Stance Squat, three-quarter viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/speed-squat2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpSpeed Squat, three-quarter viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/speed-box-squat2026-10-23https://physicalfeed.com/media/video/box-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/box-squat-side-4x5.webpSpeed Box Squat, side viewAttach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension. Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will…https://physicalfeed.com/media/video/box-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/squat-with-plate-movers2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpSquat with Plate Movers, three-quarter viewTo begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it. Hold on to the bar with both hands and lift it off the rack by first…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/front-squat-to-a-bench2026-10-23https://physicalfeed.com/media/video/front-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/front-squat-three-quarter-4x5.webpFront Squat to a Bench, three-quarter viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and…https://physicalfeed.com/media/video/front-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/clean-grip-front-squat2026-10-23https://physicalfeed.com/media/video/front-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/front-squat-three-quarter-4x5.webpClean-Grip Front Squat, three-quarter viewTo begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position. Lift the bar off the rack…https://physicalfeed.com/media/video/front-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/frankenstein-squat2026-10-23https://physicalfeed.com/media/video/front-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/front-squat-three-quarter-4x5.webpFrankenstein Squat, three-quarter viewThis drill teaches you the proper positioning of both the bar and your body during the clean and front squat. Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar…https://physicalfeed.com/media/video/front-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/kneeling-jump-squat2026-10-23https://physicalfeed.com/media/video/kneeling-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/kneeling-squat-side-4x5.webpKneeling Jump Squat, side viewBegin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier. Sit back with your hips until your glutes touch your feet, keeping your head and chest up…https://physicalfeed.com/media/video/kneeling-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-bulgarian-split-squat2026-10-23https://physicalfeed.com/media/video/bulgarian-split-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/bulgarian-split-squat-side-4x5.webpBarbell Bulgarian Split Squat, side viewStart by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from…https://physicalfeed.com/media/video/bulgarian-split-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-walking-lunge2026-10-23https://physicalfeed.com/media/video/forward-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/forward-lunge-side-4x5.webpBarbell Walking Lunge, side viewBegin standing with your feet shoulder width apart and a barbell across your upper back. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot…https://physicalfeed.com/media/video/forward-lunge-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/elevated-back-lunge2026-10-23https://physicalfeed.com/media/video/barbell-reverse-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-reverse-lunge-side-4x5.webpElevated Back Lunge, side viewPosition a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you. Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position. Begin by stepping…https://physicalfeed.com/media/video/barbell-reverse-lunge-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/squat-with-bands2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpSquat with Bands, three-quarter viewSet up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/squat-with-chains2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpSquat with Chains, three-quarter viewTo set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement. Begin by stepping under the bar and placing it across…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-band-squat2026-10-23https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/back-squat-three-quarter-4x5.webpReverse Band Squat, three-quarter viewBegin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar. Begin by stepping under the bar and placing it across the back of the…https://physicalfeed.com/media/video/back-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/box-squat-with-bands2026-10-23https://physicalfeed.com/media/video/box-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/box-squat-side-4x5.webpBox Squat with Bands, side viewBegin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using…https://physicalfeed.com/media/video/box-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/box-squat-with-chains2026-10-23https://physicalfeed.com/media/video/box-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/box-squat-side-4x5.webpBox Squat with Chains, side viewBegin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain…https://physicalfeed.com/media/video/box-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-band-box-squat2026-10-23https://physicalfeed.com/media/video/box-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/box-squat-side-4x5.webpReverse Band Box Squat, side viewBegin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar. Begin by stepping under the bar and placing it across the…https://physicalfeed.com/media/video/box-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/deadlift-with-bands2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpDeadlift with Bands, side viewTo deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack. With your feet, and your grip set, take a big breath and then lower your hips and bend the…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/deadlift-with-chains2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpDeadlift with Chains, side viewYou can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-band-deadlift2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpReverse Band Deadlift, side viewSet the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/rack-pull-with-bands2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpRack Pull with Bands, side viewSet up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/sumo-deadlift-with-bands2026-10-23https://physicalfeed.com/media/video/sumo-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/sumo-deadlift-front-4x5.webpSumo Deadlift with Bands, front viewTo deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle…https://physicalfeed.com/media/video/sumo-deadlift-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/sumo-deadlift-with-chains2026-10-23https://physicalfeed.com/media/video/sumo-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/sumo-deadlift-front-4x5.webpSumo Deadlift with Chains, front viewYou can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight. Begin with a bar loaded on the ground. Approach…https://physicalfeed.com/media/video/sumo-deadlift-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-band-sumo-deadlift2026-10-23https://physicalfeed.com/media/video/sumo-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/sumo-deadlift-front-4x5.webpReverse Band Sumo Deadlift, front viewBegin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend…https://physicalfeed.com/media/video/sumo-deadlift-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bench-press-with-chains2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpBench Press with Chains, side viewAdjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-band-bench-press2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpReverse Band Bench Press, side viewPosition a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell. Lie on the bench, tuck your feet underneath you and…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/floor-press-with-chains2026-10-23https://physicalfeed.com/media/video/floor-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/floor-press-side-4x5.webpFloor Press with Chains, side viewAdjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled…https://physicalfeed.com/media/video/floor-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/powerlifting-bench-press2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpPowerlifting Bench Press, side viewBegin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/wide-grip-bench-press2026-10-23https://physicalfeed.com/media/video/bench-press-wide-grip-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-wide-grip-three-quarter-4x5.webpWide-Grip Bench Press, three-quarter viewLie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the…https://physicalfeed.com/media/video/bench-press-wide-grip-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-grip-bench-press2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpReverse-Grip Bench Press, side viewLie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position. As you breathe in, come down slowly until you…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/guillotine-press2026-10-23https://physicalfeed.com/media/video/bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-press-side-4x5.webpGuillotine Press, side viewUsing a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position. As you breathe in, bring the bar down…https://physicalfeed.com/media/video/bench-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/wide-grip-decline-bench-press2026-10-23https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-barbell-press-side-4x5.webpWide-Grip Decline Bench Press, side viewLie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be…https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/decline-barbell-pullover2026-10-23https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-barbell-press-side-4x5.webpDecline Barbell Pullover, side viewLie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms. When…https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/decline-close-grip-bench-to-skull-crusher2026-10-23https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-barbell-press-side-4x5.webpDecline Close-Grip Bench to Skull Crusher, side viewSecure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This…https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/decline-ez-bar-triceps-extension2026-10-23https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-barbell-press-side-4x5.webpDecline EZ-Bar Triceps Extension, side viewSecure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor…https://physicalfeed.com/media/video/decline-barbell-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/incline-barbell-triceps-extension2026-10-23https://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5.webpIncline Barbell Triceps Extension, side viewHold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width. Lie back on an incline bench set at any angle between 45-75-degrees. Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This…https://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/incline-barbell-curl2026-10-23https://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5.webpIncline Barbell Curl, side viewLie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the…https://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-incline-shoulder-raise2026-10-23https://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5.webpBarbell Incline Shoulder Raise, side viewLie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position. While keeping the arms straight, lift the bar by protracting your…https://physicalfeed.com/media/video/incline-barbell-accessory-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-pullover2026-10-23https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/lying-triceps-extension-side-4x5.webpBarbell Pullover, side viewLie on a flat bench with a barbell using a shoulder grip width. Hold the bar straight over your chest with a bend in your arms. This will be your starting position. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel…https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/front-raise-and-pullover2026-10-23https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/lying-triceps-extension-side-4x5.webpFront Raise and Pullover, side viewLie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position. Now raise the weight using a semicircular motion and…https://physicalfeed.com/media/video/lying-triceps-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/lying-cambered-bar-row2026-10-23https://physicalfeed.com/media/video/bench-supported-barbell-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-supported-barbell-side-4x5.webpLying Cambered Bar Row, side viewPlace a cambered bar underneath an exercise bench. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position. As you exhale row the bar up as you keep the elbows close to your body to either your…https://physicalfeed.com/media/video/bench-supported-barbell-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/lying-high-bench-barbell-curl2026-10-23https://physicalfeed.com/media/video/bench-supported-barbell-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-supported-barbell-side-4x5.webpLying High Bench Barbell Curl, side viewLie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper…https://physicalfeed.com/media/video/bench-supported-barbell-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-rollout-from-bench2026-10-23https://physicalfeed.com/media/video/barbell-rollout-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-rollout-side-4x5.webpBarbell Rollout from Bench, side viewPlace a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the…https://physicalfeed.com/media/video/barbell-rollout-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-barbell-floor-press2026-10-23https://physicalfeed.com/media/video/floor-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/floor-press-side-4x5.webpOne-Arm Barbell Floor Press, side viewLie on your back on the floor with your knees bent and a loaded barbell on the floor beside one shoulder. Take the bar in that hand with a neutral grip and press it to arm's length above the shoulder, the free hand resting by your side. This will be your starting position. Lower the bar by bending…https://physicalfeed.com/media/video/floor-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-ab-rollout2026-10-23https://physicalfeed.com/media/video/barbell-rollout-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-rollout-side-4x5.webpBarbell Ab Rollout, side viewFor this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position. While keeping a slight arch on your back, lift your hips and…https://physicalfeed.com/media/video/barbell-rollout-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/straight-arm-raise-on-incline-bench2026-10-23https://physicalfeed.com/media/video/chest-supported-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/chest-supported-row-side-4x5.webpStraight-Arm Raise on Incline Bench, side viewPlace a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position. To begin, raise the barbell out in front of your…https://physicalfeed.com/media/video/chest-supported-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-barbell-military-press2026-10-23https://physicalfeed.com/media/video/overhead-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-press-front-4x5.webpSeated Barbell Military Press, front viewSit on a military press bench with the bar racked just above shoulder height behind your head, and take it with a pronated grip wider than shoulder width. Unrack the bar and press it overhead until your arms are locked, then lower it to about shoulder height slightly in front of your head. This…https://physicalfeed.com/media/video/overhead-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bradford-press2026-10-23https://physicalfeed.com/media/video/behind-neck-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/behind-neck-press-front-4x5.webpBradford Press, front viewSit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position. Once you…https://physicalfeed.com/media/video/behind-neck-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-bradford-press2026-10-23https://physicalfeed.com/media/video/behind-neck-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/behind-neck-press-front-4x5.webpStanding Bradford Press, front viewPlace a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position. Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the…https://physicalfeed.com/media/video/behind-neck-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/behind-the-neck-push-press2026-10-23https://physicalfeed.com/media/video/behind-neck-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/behind-neck-press-front-4x5.webpBehind-the-Neck Push Press, front viewStanding with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force…https://physicalfeed.com/media/video/behind-neck-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/single-arm-landmine-press2026-10-23https://physicalfeed.com/media/video/landmine-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/landmine-press-side-4x5.webpSingle-Arm Landmine Press, side viewPosition a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position. Perform the movement by extending the elbow, pressing…https://physicalfeed.com/media/video/landmine-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/close-grip-ez-bar-curl2026-10-23https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-curl-front-4x5.webpClose-Grip EZ-Bar Curl, front viewStand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position. While…https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/close-grip-barbell-curl2026-10-23https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-curl-front-4x5.webpClose-Grip Barbell Curl, front viewHold a barbell with both hands, palms up and a few inches apart. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout…https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/wide-grip-barbell-curl2026-10-23https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-curl-front-4x5.webpWide-Grip Barbell Curl, front viewStand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the…https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-barbell-curl2026-10-23https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-curl-front-4x5.webpReverse Barbell Curl, front viewStand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as…https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/drag-curl2026-10-23https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-curl-front-4x5.webpDrag Curl, front viewGrab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can…https://physicalfeed.com/media/video/barbell-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-preacher-curl2026-10-23https://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5.webpBarbell Preacher Curl, side viewSit at a preacher bench with an EZ bar on its front rest. Take the bar at the close inner handles with the palms facing up and slightly inward, as the bar's bend sets them. Rest the upper arms on the pad with your chest against it and hold the bar at shoulder height. This will be your starting…https://physicalfeed.com/media/video/barbell-preacher-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-barbell-concentration-curl2026-10-23https://physicalfeed.com/media/video/barbell-concentration-curl-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-concentration-curl-three-quarter-4x5.webpSeated Barbell Concentration Curl, three-quarter viewSit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches…https://physicalfeed.com/media/video/barbell-concentration-curl-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-rear-delt-row2026-10-23https://physicalfeed.com/media/video/barbell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-row-side-4x5.webpBarbell Rear Delt Row, side viewStand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip. Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the…https://physicalfeed.com/media/video/barbell-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-grip-barbell-row2026-10-23https://physicalfeed.com/media/video/barbell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-row-side-4x5.webpReverse-Grip Barbell Row, side viewStand erect while holding a barbell with a supinated grip (palms facing up). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang…https://physicalfeed.com/media/video/barbell-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-long-bar-row2026-10-23https://physicalfeed.com/media/video/t-bar-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/t-bar-row-side-4x5.webpOne-Arm Long Bar Row, side viewPosition a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position. Assume a bent-knee stance with your hips back and your…https://physicalfeed.com/media/video/t-bar-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/two-arm-long-bar-row2026-10-23https://physicalfeed.com/media/video/t-bar-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/t-bar-row-side-4x5.webpTwo-Arm Long Bar Row, side viewPut weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward. Bend forward until your torso is as close to parallel with the floor as you can and…https://physicalfeed.com/media/video/t-bar-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/straight-bar-bench-mid-row2026-10-23https://physicalfeed.com/media/video/t-bar-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/t-bar-row-side-4x5.webpStraight Bar Bench Mid Row, side viewPlace a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position. Row the bar to your torso by retracting the shoulder blades and flexing the…https://physicalfeed.com/media/video/t-bar-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/behind-the-back-barbell-shrug2026-10-23https://physicalfeed.com/media/video/barbell-shrug-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-shrug-front-4x5.webpBehind-the-Back Barbell Shrug, front viewStand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your…https://physicalfeed.com/media/video/barbell-shrug-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/clean-shrug2026-10-23https://physicalfeed.com/media/video/barbell-shrug-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-shrug-front-4x5.webpClean Shrug, front viewBegin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid…https://physicalfeed.com/media/video/barbell-shrug-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/snatch-shrug2026-10-23https://physicalfeed.com/media/video/barbell-shrug-front-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-shrug-front-4x5.webpSnatch Shrug, front viewBegin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid…https://physicalfeed.com/media/video/barbell-shrug-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/stiff-legged-deadlift2026-10-23https://physicalfeed.com/media/video/romanian-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/romanian-deadlift-front-4x5.webpStiff-Legged Deadlift, front viewGrasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping…https://physicalfeed.com/media/video/romanian-deadlift-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/wide-stance-stiff-legged-deadlift2026-10-23https://physicalfeed.com/media/video/romanian-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/romanian-deadlift-front-4x5.webpWide-Stance Stiff-Legged Deadlift, front viewBegin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position. Begin the movement be…https://physicalfeed.com/media/video/romanian-deadlift-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/deficit-romanian-deadlift2026-10-23https://physicalfeed.com/media/video/romanian-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/romanian-deadlift-front-4x5.webpDeficit Romanian Deadlift, front viewBegin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back…https://physicalfeed.com/media/video/romanian-deadlift-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/good-morning-off-pins2026-10-23https://physicalfeed.com/media/video/good-morning-side-4x5-plain.webphttps://physicalfeed.com/media/video/good-morning-side-4x5.webpGood Morning off Pins, side viewBegin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your…https://physicalfeed.com/media/video/good-morning-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/hanging-bar-good-morning2026-10-23https://physicalfeed.com/media/video/good-morning-side-4x5-plain.webphttps://physicalfeed.com/media/video/good-morning-side-4x5.webpHanging Bar Good Morning, side viewBegin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near…https://physicalfeed.com/media/video/good-morning-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-barbell-calf-raise2026-10-23https://physicalfeed.com/media/video/standing-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-calf-raise-side-4x5.webpStanding Barbell Calf Raise, side viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck). Hold…https://physicalfeed.com/media/video/standing-calf-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/rocking-calf-raise2026-10-23https://physicalfeed.com/media/video/standing-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-calf-raise-side-4x5.webpRocking Calf Raise, side viewThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck). Hold on to…https://physicalfeed.com/media/video/standing-calf-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/barbell-seated-calf-raise2026-10-23https://physicalfeed.com/media/video/barbell-seated-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-seated-calf-raise-side-4x5.webpBarbell Seated Calf Raise, side viewPlace a block a short step in front of a flat bench and set a loaded barbell on the floor beside it. Sit on the end of the bench with the balls of your feet on the block, then lift the bar onto your upper thighs just above the knees and hold it there with both hands. This will be your starting…https://physicalfeed.com/media/video/barbell-seated-calf-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/clean-deadlift2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpClean Deadlift, side viewBegin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/snatch-deadlift2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpSnatch Deadlift, side viewThe snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/snatch-pull2026-10-23https://physicalfeed.com/media/video/snatch-pull-side-4x5-plain.webphttps://physicalfeed.com/media/video/snatch-pull-side-4x5.webpSnatch Pull, side viewWith a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving through the…https://physicalfeed.com/media/video/snatch-pull-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/clean-from-blocks2026-10-23https://physicalfeed.com/media/video/clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-side-4x5.webpClean from Blocks, side viewWith a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin…https://physicalfeed.com/media/video/clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/power-clean-from-blocks2026-10-23https://physicalfeed.com/media/video/power-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/power-clean-side-4x5.webpPower Clean from Blocks, side viewWith a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving…https://physicalfeed.com/media/video/power-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/snatch-from-blocks2026-10-23https://physicalfeed.com/media/video/snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/snatch-side-4x5.webpSnatch from Blocks, side viewBegin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the…https://physicalfeed.com/media/video/snatch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/power-snatch-from-blocks2026-10-23https://physicalfeed.com/media/video/snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/snatch-side-4x5.webpPower Snatch from Blocks, side viewBegin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the…https://physicalfeed.com/media/video/snatch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/hang-clean-below-the-knees2026-10-23https://physicalfeed.com/media/video/power-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/power-clean-side-4x5.webpHang Clean below the Knees, side viewBegin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards…https://physicalfeed.com/media/video/power-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/hang-snatch-below-the-knees2026-10-23https://physicalfeed.com/media/video/snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/snatch-side-4x5.webpHang Snatch below the Knees, side viewBegin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the…https://physicalfeed.com/media/video/snatch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/muscle-snatch2026-10-23https://physicalfeed.com/media/video/muscle-snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/muscle-snatch-side-4x5.webpMuscle Snatch, side viewBegin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting…https://physicalfeed.com/media/video/muscle-snatch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/power-jerk2026-10-23https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-and-jerk-side-4x5.webpPower Jerk, side viewStanding with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force…https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/squat-jerk2026-10-23https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-and-jerk-side-4x5.webpSquat Jerk, side viewStanding with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force…https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/split-clean2026-10-23https://physicalfeed.com/media/video/power-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/power-clean-side-4x5.webpSplit Clean, side viewWith a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by…https://physicalfeed.com/media/video/power-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/split-snatch2026-10-23https://physicalfeed.com/media/video/snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/snatch-side-4x5.webpSplit Snatch, side viewBegin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders…https://physicalfeed.com/media/video/snatch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/jerk-balance2026-10-23https://physicalfeed.com/media/video/split-jerk-side-4x5-plain.webphttps://physicalfeed.com/media/video/split-jerk-side-4x5.webpJerk Balance, side viewThis drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart. Initiate the movement as you would a normal…https://physicalfeed.com/media/video/split-jerk-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/jerk-dip-squat2026-10-23https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.webphttps://physicalfeed.com/media/video/clean-and-jerk-side-4x5.webpJerk Dip Squat, side viewThis movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable. Keeping the torso…https://physicalfeed.com/media/video/clean-and-jerk-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/rack-delivery2026-10-23https://physicalfeed.com/media/video/power-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/power-clean-side-4x5.webpRack Delivery, side viewThis drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs. Begin by rotating the elbows…https://physicalfeed.com/media/video/power-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/heaving-snatch-balance2026-10-23https://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5.webpHeaving Snatch Balance, three-quarter viewThis drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with. Begin by dipping with the knees slightly, and popping…https://physicalfeed.com/media/video/overhead-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-hammer-curl2026-10-23https://physicalfeed.com/media/video/alternating-hammer-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/alternating-hammer-curl-front-4x5.webpAlternating Hammer Curl, front viewStand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. While holding the upper arm stationary, curl the right weight forward while…https://physicalfeed.com/media/video/alternating-hammer-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/cross-body-hammer-curl2026-10-23https://physicalfeed.com/media/video/cross-body-hammer-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/cross-body-hammer-curl-front-4x5.webpCross-Body Hammer Curl, front viewStand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your…https://physicalfeed.com/media/video/cross-body-hammer-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-dumbbell-curl2026-10-23https://physicalfeed.com/media/video/alternating-dumbbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/alternating-dumbbell-curl-front-4x5.webpAlternating Dumbbell Curl, front viewStand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward…https://physicalfeed.com/media/video/alternating-dumbbell-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-dumbbell-curl2026-10-23https://physicalfeed.com/media/video/dumbbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-curl-front-4x5.webpSeated Dumbbell Curl, front viewSit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing your torso. This will be your starting position. While holding the upper arm stationary, curl the weights and start twisting the…https://physicalfeed.com/media/video/dumbbell-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-inner-biceps-curl2026-10-23https://physicalfeed.com/media/video/inner-biceps-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/inner-biceps-curl-front-4x5.webpSeated Inner Biceps Curl, front viewSit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the…https://physicalfeed.com/media/video/inner-biceps-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/inner-biceps-curl2026-10-23https://physicalfeed.com/media/video/inner-biceps-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/inner-biceps-curl-front-4x5.webpInner Biceps Curl, front viewStand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position…https://physicalfeed.com/media/video/inner-biceps-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/dumbbell-reverse-curl2026-10-23https://physicalfeed.com/media/video/dumbbell-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-curl-front-4x5.webpDumbbell Reverse Curl, front viewTo begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position. While holding the upper arms stationary, curl the weights while contracting…https://physicalfeed.com/media/video/dumbbell-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/zottman-curl2026-10-23https://physicalfeed.com/media/video/zottman-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/zottman-curl-front-4x5.webpZottman Curl, front viewStand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Make sure the palms of the hands are facing each other. This will be your starting position. While holding the upper arm stationary, curl the weights while contracting…https://physicalfeed.com/media/video/zottman-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-concentration-curl2026-10-23https://physicalfeed.com/media/video/standing-concentration-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-concentration-curl-side-4x5.webpStanding Concentration Curl, side viewTaking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and…https://physicalfeed.com/media/video/standing-concentration-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-incline-dumbbell-curl2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5.webpAlternating Incline Dumbbell Curl, side viewSit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so…https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/incline-hammer-curl2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5.webpIncline Hammer Curl, side viewSeat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position. Initiate the movement by flexing at the…https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/incline-inner-biceps-curl2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5.webpIncline Inner Biceps Curl, side viewHold a dumbbell in each hand and lie back on an incline bench. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position. Now as you exhale curl the weight outward and up while keeping your forearms in line with your side…https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/flexor-incline-dumbbell-curl2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5.webpFlexor Incline Dumbbell Curl, side viewHold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that…https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/lying-supine-dumbbell-curl2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5.webpLying Supine Dumbbell Curl, side viewLie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs. Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip). While keeping the arms close to your torso and elbows in, slowly lower your arms (as you…https://physicalfeed.com/media/video/incline-dumbbell-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/prone-incline-dumbbell-curl2026-10-23https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/preacher-curl-side-4x5.webpProne Incline Dumbbell Curl, side viewGrab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way). Let your arms extend and hang naturally in front of you so that they are perpendicular to…https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-curl-over-incline-bench2026-10-23https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/preacher-curl-side-4x5.webpOne-Arm Curl over Incline Bench, side viewStand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed…https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-dumbbell-preacher-curl2026-10-23https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/preacher-curl-side-4x5.webpOne-Arm Dumbbell Preacher Curl, side viewGrab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully…https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/preacher-hammer-curl2026-10-23https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/preacher-curl-side-4x5.webpPreacher Hammer Curl, side viewPlace the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip). As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl…https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/zottman-preacher-curl2026-10-23https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/preacher-curl-side-4x5.webpZottman Preacher Curl, side viewGrab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position. As you breathe…https://physicalfeed.com/media/video/preacher-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-overhead-triceps-extension2026-10-23https://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5.webpOne-Arm Overhead Triceps Extension, side viewGrab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm…https://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-one-arm-triceps-extension2026-10-23https://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5.webpStanding One-Arm Triceps Extension, side viewTo begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The…https://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-triceps-press2026-10-23https://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5.webpSeated Triceps Press, side viewSit on a bench with back support holding a dumbbell by one end with both hands, the palms against the inside of the top plate. Press the dumbbell overhead until your arms are extended, the palms facing up and the upper arms close to your head. This will be your starting position. Keeping the upper…https://physicalfeed.com/media/video/overhead-triceps-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/pronated-grip-lying-triceps-extension2026-10-23https://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5.webpPronated-Grip Lying Triceps Extension, side viewLie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position. Now…https://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-pronated-lying-triceps-extension2026-10-23https://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5.webpOne-Arm Pronated Lying Triceps Extension, side viewLie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise. Place your non lifting hand on your bicep for support. Slowly begin to lower…https://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-supinated-lying-triceps-extension2026-10-23https://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5.webpOne-Arm Supinated Lying Triceps Extension, side viewLie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise. Place your non lifting hand on your bicep for support. Slowly begin to lower…https://physicalfeed.com/media/video/dumbbell-lying-triceps-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/decline-dumbbell-triceps-extension2026-10-23https://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5.webpDecline Dumbbell Triceps Extension, side viewSecure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and…https://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-triceps-kickback2026-10-23https://physicalfeed.com/media/video/triceps-kickback-side-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-kickback-side-4x5.webpOne-Arm Triceps Kickback, side viewWith a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arm should be close to the torso and…https://physicalfeed.com/media/video/triceps-kickback-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-one-arm-triceps-kickback2026-10-23https://physicalfeed.com/media/video/triceps-kickback-side-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-kickback-side-4x5.webpSeated One-Arm Triceps Kickback, side viewSit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the…https://physicalfeed.com/media/video/triceps-kickback-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-two-arm-triceps-kickback2026-10-23https://physicalfeed.com/media/video/triceps-kickback-side-4x5-plain.webphttps://physicalfeed.com/media/video/triceps-kickback-side-4x5.webpSeated Two-Arm Triceps Kickback, side viewSit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the…https://physicalfeed.com/media/video/triceps-kickback-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/tate-press2026-10-23https://physicalfeed.com/media/video/tate-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/tate-press-front-4x5.webpTate Press, front viewLie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding…https://physicalfeed.com/media/video/tate-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-dumbbell-shoulder-press2026-10-23https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5.webpOne-Arm Dumbbell Shoulder Press, front viewGrab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by…https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-dumbbell-press2026-10-23https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5.webpAlternating Dumbbell Press, front viewStand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the…https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-palm-in-dumbbell-press2026-10-23https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5.webpOne-Arm Palm-In Dumbbell Press, front viewStart by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle…https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/palms-in-dumbbell-press2026-10-23https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5.webpPalms-In Dumbbell Press, front viewStart by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the…https://physicalfeed.com/media/video/dumbbell-shoulder-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-lateral-raise2026-10-23https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-raise-front-4x5.webpOne-Arm Lateral Raise, front viewPick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance. Stand with a straight…https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-lateral-raise2026-10-23https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-raise-front-4x5.webpSeated Lateral Raise, front viewPick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. While maintaining the torso stationary (no swinging), lift…https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/power-partials2026-10-23https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-raise-front-4x5.webpPower Partials, front viewStand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position. Keeping your arms straight and…https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/scaption2026-10-23https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-raise-front-4x5.webpScaption, front viewThis corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as…https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/two-dumbbell-front-raise2026-10-23https://physicalfeed.com/media/video/front-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-raise-side-4x5.webpTwo-Dumbbell Front Raise, side viewPick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight…https://physicalfeed.com/media/video/front-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/single-dumbbell-front-raise2026-10-23https://physicalfeed.com/media/video/front-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-raise-side-4x5.webpSingle Dumbbell Front Raise, side viewWith a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position. Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips…https://physicalfeed.com/media/video/front-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-deltoid-raise2026-10-23https://physicalfeed.com/media/video/front-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-raise-side-4x5.webpAlternating Deltoid Raise, side viewIn a standing position, hold a pair of dumbbells at your side. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. Return the weights to your side. On the next repetition, raise the weights laterally, raising them out…https://physicalfeed.com/media/video/front-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/lateral-raise-to-front-raise2026-10-23https://physicalfeed.com/media/video/front-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-raise-side-4x5.webpLateral Raise to Front Raise, side viewIn a standing position, hold a pair of dumbbells at your side. This will be your starting position. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. At the top of the exercise move the weights out in front of you…https://physicalfeed.com/media/video/front-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/front-raise-to-overhead2026-10-23https://physicalfeed.com/media/video/front-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-raise-side-4x5.webpFront Raise to Overhead, side viewHold the dumbbells in front of your thighs, palms facing your thighs. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale. Slowly return to the…https://physicalfeed.com/media/video/front-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/incline-front-raise2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-raise-front-4x5.webpIncline Front Raise, front viewSit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time. Extend your arms straight in front of you and have your palms facing down with the dumbbells…https://physicalfeed.com/media/video/incline-dumbbell-raise-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-incline-lateral-raise2026-10-23https://physicalfeed.com/media/video/side-lying-incline-lateral-raise-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/side-lying-incline-lateral-raise-three-quarter-4x5.webpOne-Arm Incline Lateral Raise, three-quarter viewLie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to…https://physicalfeed.com/media/video/side-lying-incline-lateral-raise-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/lying-one-arm-rear-lateral-raise2026-10-23https://physicalfeed.com/media/video/lying-rear-delt-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/lying-rear-delt-raise-side-4x5.webpLying One-Arm Rear Lateral Raise, side viewWhile holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability. Position the palm of the hand that is holding the dumbbell in a neutral…https://physicalfeed.com/media/video/lying-rear-delt-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bent-over-rear-delt-raise-with-head-on-bench2026-10-23https://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5.webpBent-Over Rear Delt Raise with Head on Bench, three-quarter viewStand up straight while holding a dumbbell in each hand and with an incline bench in front of you. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to…https://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-bent-over-rear-delt-raise2026-10-23https://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5.webpSeated Bent-Over Rear Delt Raise, three-quarter viewPlace a couple of dumbbells looking forward in front of a flat bench. Sit on the end of the bench with your legs together and the dumbbells behind your calves. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as…https://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-flye-with-external-rotation2026-10-23https://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5.webpReverse Flye with External Rotation, three-quarter viewTo begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your…https://physicalfeed.com/media/video/reverse-flye-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/neutral-grip-dumbbell-bench-press2026-10-23https://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5.webpNeutral-Grip Dumbbell Bench Press, side viewTake a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting…https://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-dumbbell-bench-press2026-10-23https://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5.webpOne-Arm Dumbbell Bench Press, side viewLie down on a flat bench with a dumbbell in one hand on top of your thigh. By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly…https://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/close-grip-dumbbell-press2026-10-23https://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5.webpClose-Grip Dumbbell Press, side viewPlace a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor. Grasp the…https://physicalfeed.com/media/video/dumbbell-bench-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/hammer-grip-incline-dumbbell-press2026-10-23https://physicalfeed.com/media/video/incline-dumbbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-dumbbell-press-side-4x5.webpHammer-Grip Incline Dumbbell Press, side viewLie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width. Once at shoulder width, keep…https://physicalfeed.com/media/video/incline-dumbbell-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/decline-dumbbell-flye2026-10-23https://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5.webpDecline Dumbbell Flye, side viewSecure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and…https://physicalfeed.com/media/video/decline-dumbbell-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/incline-dumbbell-flye-with-a-twist2026-10-23https://physicalfeed.com/media/video/dumbbell-flye-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-flye-front-4x5.webpIncline Dumbbell Flye with a Twist, front viewHold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each…https://physicalfeed.com/media/video/dumbbell-flye-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-dumbbell-flye2026-10-23https://physicalfeed.com/media/video/dumbbell-flye-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-flye-front-4x5.webpOne-Arm Dumbbell Flye, front viewLie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip. By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being…https://physicalfeed.com/media/video/dumbbell-flye-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bent-arm-dumbbell-pullover2026-10-23https://physicalfeed.com/media/video/dumbbell-pullover-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-pullover-side-4x5.webpBent-Arm Dumbbell Pullover, side viewPlace a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly…https://physicalfeed.com/media/video/dumbbell-pullover-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/around-the-world2026-10-23https://physicalfeed.com/media/video/around-the-worlds-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/around-the-worlds-three-quarter-4x5.webpAround the World, three-quarter viewLay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position. Now move…https://physicalfeed.com/media/video/around-the-worlds-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/palms-in-bent-over-dumbbell-row2026-10-23https://physicalfeed.com/media/video/bent-over-dumbbell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/bent-over-dumbbell-row-side-4x5.webpPalms-In Bent-Over Dumbbell Row, side viewWith a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of…https://physicalfeed.com/media/video/bent-over-dumbbell-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/incline-dumbbell-row2026-10-23https://physicalfeed.com/media/video/chest-supported-dumbbell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/chest-supported-dumbbell-row-side-4x5.webpIncline Dumbbell Row, side viewUsing a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Pause at the top of the motion, and then…https://physicalfeed.com/media/video/chest-supported-dumbbell-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/plie-dumbbell-squat2026-10-23https://physicalfeed.com/media/video/plie-dumbbell-squat-front-4x5-plain.webphttps://physicalfeed.com/media/video/plie-dumbbell-squat-front-4x5.webpPlié Dumbbell Squat, front viewHold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting…https://physicalfeed.com/media/video/plie-dumbbell-squat-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/dumbbell-squat-to-a-bench2026-10-23https://physicalfeed.com/media/video/dumbbell-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-squat-side-4x5.webpDumbbell Squat to a Bench, side viewStand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also…https://physicalfeed.com/media/video/dumbbell-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-one-leg-calf-raise2026-10-23https://physicalfeed.com/media/video/dumbbell-seated-calf-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-seated-calf-raise-side-4x5.webpSeated One-Leg Calf Raise, side viewPlace a block on the floor about 12 inches from a flat bench. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee. Now place the ball of your left foot on the block. This will be your starting position. Raise your toes up as high as possible as you…https://physicalfeed.com/media/video/dumbbell-seated-calf-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/spell-caster2026-10-23https://physicalfeed.com/media/video/spell-caster-front-4x5-plain.webphttps://physicalfeed.com/media/video/spell-caster-front-4x5.webpSpell Caster, front viewHold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso. Keeping your arms straight and the dumbbells…https://physicalfeed.com/media/video/spell-caster-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/advanced-kettlebell-windmill2026-10-23https://physicalfeed.com/media/video/kettlebell-windmill-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-windmill-front-4x5.webpAdvanced Kettlebell Windmill, front viewClean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower…https://physicalfeed.com/media/video/kettlebell-windmill-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/double-kettlebell-windmill2026-10-23https://physicalfeed.com/media/video/kettlebell-windmill-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-windmill-front-4x5.webpDouble Kettlebell Windmill, front viewPlace a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces…https://physicalfeed.com/media/video/kettlebell-windmill-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-kettlebell-floor-press2026-10-23https://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5.webpAlternating Kettlebell Floor Press, side viewLie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward. Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to…https://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/extended-range-kettlebell-floor-press2026-10-23https://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5.webpExtended-Range Kettlebell Floor Press, side viewLie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body. Press the kettlebell by extending the elbow and adducting the arm…https://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/leg-over-kettlebell-floor-press2026-10-23https://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5.webpLeg-Over Kettlebell Floor Press, side viewLie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support. Press the kettlebll into a locked out position. Lower the weight until the elbow touches the…https://physicalfeed.com/media/video/kettlebell-floor-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-kettlebell-press2026-10-23https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-press-front-4x5.webpAlternating Kettlebell Press, front viewClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. Press one directly overhead by extending through the elbow, turning it so the palm faces…https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/kettlebell-arnold-press2026-10-23https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-press-front-4x5.webpKettlebell Arnold Press, front viewClean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward. Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm…https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-kettlebell-press2026-10-23https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-press-front-4x5.webpSeated Kettlebell Press, front viewSit on the floor and spread your legs out comfortably. Clean one kettlebell to your shoulder. Press the kettlebell up and out until it is locked out overhead. Return to the starting position.https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/kettlebell-seesaw-press2026-10-23https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-press-front-4x5.webpKettlebell Seesaw Press, front viewClean two kettlebells two your shoulders. Press one kettlebell. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-kettlebell-para-press2026-10-23https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-press-front-4x5.webpOne-Arm Kettlebell Para Press, front viewClean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. Hold the kettlebell with the elbow…https://physicalfeed.com/media/video/kettlebell-press-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-kettlebell-row2026-10-23https://physicalfeed.com/media/video/kettlebell-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-row-side-4x5.webpAlternating Kettlebell Row, side viewPlace two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the…https://physicalfeed.com/media/video/kettlebell-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/kettlebell-hang-clean2026-10-23https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-clean-side-4x5.webpKettlebell Hang Clean, side viewPlace kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should…https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternating-kettlebell-hang-clean2026-10-23https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-clean-side-4x5.webpAlternating Kettlebell Hang Clean, side viewPlace two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you…https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/two-arm-kettlebell-clean2026-10-23https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-clean-side-4x5.webpTwo-Arm Kettlebell Clean, side viewPlace two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so. Lower the…https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bottoms-up-kettlebell-clean2026-10-23https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-clean-side-4x5.webpBottoms-Up Kettlebell Clean, side viewInitiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/open-palm-kettlebell-clean2026-10-23https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-clean-side-4x5.webpOpen-Palm Kettlebell Clean, side viewPlace one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders. Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands. Release the kettlebell…https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-open-palm-kettlebell-clean2026-10-23https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-clean-side-4x5.webpOne-Arm Open-Palm Kettlebell Clean, side viewPlace one kettlebell between your feet. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand. Throw the kettlebell out in front of you and catch the handle with one hand. Take the kettlebell to the floor and…https://physicalfeed.com/media/video/kettlebell-clean-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/double-kettlebell-jerk2026-10-23https://physicalfeed.com/media/video/kettlebell-jerk-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-jerk-front-4x5.webpDouble Kettlebell Jerk, front viewHold a kettlebell by the handle in each hand. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position. Dip your body by…https://physicalfeed.com/media/video/kettlebell-jerk-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/double-kettlebell-push-press2026-10-23https://physicalfeed.com/media/video/kettlebell-jerk-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-jerk-front-4x5.webpDouble Kettlebell Push Press, front viewClean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.https://physicalfeed.com/media/video/kettlebell-jerk-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-kettlebell-jerk2026-10-23https://physicalfeed.com/media/video/kettlebell-jerk-one-arm-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-jerk-one-arm-front-4x5.webpOne-Arm Kettlebell Jerk, front viewHold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. Dip your body by bending the knees…https://physicalfeed.com/media/video/kettlebell-jerk-one-arm-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-kettlebell-split-jerk2026-10-23https://physicalfeed.com/media/video/kettlebell-jerk-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-jerk-front-4x5.webpOne-Arm Kettlebell Split Jerk, front viewHold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. Dip your body by bending the knees…https://physicalfeed.com/media/video/kettlebell-jerk-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-kettlebell-clean-and-jerk2026-10-23https://physicalfeed.com/media/video/kettlebell-jerk-one-arm-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-jerk-one-arm-front-4x5.webpOne-Arm Kettlebell Clean and Jerk, front viewHold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. Dip your body by bending the knees, keeping your torso upright. Immediately…https://physicalfeed.com/media/video/kettlebell-jerk-one-arm-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/kettlebell-thruster2026-10-23https://physicalfeed.com/media/video/kettlebell-jerk-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-jerk-front-4x5.webpKettlebell Thruster, front viewClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position. Begin to squat by flexing your hips and knees, lowering…https://physicalfeed.com/media/video/kettlebell-jerk-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/double-kettlebell-snatch2026-10-23https://physicalfeed.com/media/video/kettlebell-snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-snatch-side-4x5.webpDouble Kettlebell Snatch, side viewPlace two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells. Swing the kettlebells between your legs forcefully and reverse the direction. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.https://physicalfeed.com/media/video/kettlebell-snatch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-kettlebell-split-snatch2026-10-23https://physicalfeed.com/media/video/kettlebell-snatch-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-snatch-side-4x5.webpOne-Arm Kettlebell Split Snatch, side viewHold a kettlebell in one hand by the handle. Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead. After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and…https://physicalfeed.com/media/video/kettlebell-snatch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/kettlebell-pirate-ship2026-10-23https://physicalfeed.com/media/video/kettlebell-pirate-ship-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-pirate-ship-front-4x5.webpKettlebell Pirate Ship, front viewWith a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion. Allow the bell to drop…https://physicalfeed.com/media/video/kettlebell-pirate-ship-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-overhead-kettlebell-squat2026-10-23https://physicalfeed.com/media/video/kettlebell-overhead-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-overhead-squat-three-quarter-4x5.webpOne-Arm Overhead Kettlebell Squat, three-quarter viewClean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position…https://physicalfeed.com/media/video/kettlebell-overhead-squat-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/turkish-get-up-squat-style2026-10-23https://physicalfeed.com/media/video/turkish-get-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/turkish-get-up-side-4x5.webpTurkish Get-up (squat style), side viewLie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge…https://physicalfeed.com/media/video/turkish-get-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/push-up-with-feet-on-an-exercise-ball2026-10-23https://physicalfeed.com/media/video/ball-pull-in-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-pull-in-side-4x5.webpPush-up with Feet on an Exercise Ball, side viewLie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length. Place your toes on top of an exercise ball. This will allow your body to be elevated. Lower yourself until your chest almost touches the floor as you inhale. Using your…https://physicalfeed.com/media/video/ball-pull-in-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/weighted-crunch2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpWeighted Crunch, side viewLie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position. Now, exhale and slowly begin to roll your shoulders off the floor…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/backward-medicine-ball-throw2026-10-23https://physicalfeed.com/media/video/ball-scoop-throw-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-scoop-throw-side-4x5.webpBackward Medicine Ball Throw, side viewStand a few meters in front of a wall, facing away from it. Begin holding the ball between your legs. Squat down and then forcefully reverse direction, coming to full extension as you toss the ball over your head toward the wall. Retrieve the ball. Repeat for the desired number of repetitions.https://physicalfeed.com/media/video/ball-scoop-throw-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/catch-and-overhead-throw2026-10-23https://physicalfeed.com/media/video/ball-overhead-throw-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-overhead-throw-side-4x5.webpCatch and Overhead Throw, side viewBegin standing while facing a wall. Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward. Ensure that you follow your throw through, being prepared to receive your rebound from your throw. Stand close enough to the wall to…https://physicalfeed.com/media/video/ball-overhead-throw-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chest-push-from-three-point-stance2026-10-23https://physicalfeed.com/media/video/ball-chest-pass-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-chest-pass-side-4x5.webpChest Push from Three-Point Stance, side viewBegin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you. To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw. As you execute the second step…https://physicalfeed.com/media/video/ball-chest-pass-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chest-push-multiple-response2026-10-23https://physicalfeed.com/media/video/ball-kneeling-chest-push-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-kneeling-chest-push-side-4x5.webpChest Push (Multiple Response), side viewBegin in a kneeling position facing a wall. Hold the ball with both hands tight into the chest. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible. Follow through by falling forward, catching yourself with your hands. Immediately return to an…https://physicalfeed.com/media/video/ball-kneeling-chest-push-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chest-push-single-response2026-10-23https://physicalfeed.com/media/video/ball-kneeling-chest-push-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-kneeling-chest-push-side-4x5.webpChest Push (Single Response), side viewBegin in a kneeling position holding the medicine ball with both hands tightly into the chest. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible. Follow through by falling forward, catching yourself with your hands.https://physicalfeed.com/media/video/ball-kneeling-chest-push-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chest-push-with-run-release2026-10-23https://physicalfeed.com/media/video/ball-chest-pass-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-chest-pass-side-4x5.webpChest Push with Run Release, side viewBegin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position. While taking your first step draw the medicine ball into your chest. As you take the second step, explosively push the ball forward, immediately…https://physicalfeed.com/media/video/ball-chest-pass-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/medicine-ball-chest-pass2026-10-23https://physicalfeed.com/media/video/ball-chest-pass-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-chest-pass-side-4x5.webpMedicine Ball Chest Pass, side viewBegin facing a wall, holding the medicine ball at your torso with both hands. Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw. Throw the ball to the wall and let it come back to you. Receive the rebound…https://physicalfeed.com/media/video/ball-chest-pass-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/medicine-ball-scoop-throw2026-10-23https://physicalfeed.com/media/video/ball-scoop-throw-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-scoop-throw-side-4x5.webpMedicine Ball Scoop Throw, side viewAssume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet. Begin by thrusting the hips forward as you extend through the legs, jumping up. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak…https://physicalfeed.com/media/video/ball-scoop-throw-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-medicine-ball-slam2026-10-23https://physicalfeed.com/media/video/ball-overhead-slam-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-overhead-slam-side-4x5.webpOne-Arm Medicine Ball Slam, side viewStart in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position. Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to…https://physicalfeed.com/media/video/ball-overhead-slam-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/overhead-slam2026-10-23https://physicalfeed.com/media/video/ball-overhead-slam-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-overhead-slam-side-4x5.webpOverhead Slam, side viewHold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the ground directly in front of you as hard…https://physicalfeed.com/media/video/ball-overhead-slam-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-two-arm-overhead-throw2026-10-23https://physicalfeed.com/media/video/ball-overhead-throw-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-overhead-throw-side-4x5.webpStanding Two-Arm Overhead Throw, side viewStand facing a wall with your feet shoulder width apart, holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back. Violently throw the ball forward, flexing at the hip and using your whole body to complete the…https://physicalfeed.com/media/video/ball-overhead-throw-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/supine-chest-throw2026-10-23https://physicalfeed.com/media/video/ball-supine-chest-throw-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-supine-chest-throw-side-4x5.webpSupine Chest Throw, side viewLay on the ground on your back with your knees bent. Begin with the ball on your chest, held with both hands on the bottom. Explode up, extending through the elbow to throw the ball directly above you as high as possible. Catch the ball with both hands as it comes down.https://physicalfeed.com/media/video/ball-supine-chest-throw-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/supine-two-arm-overhead-throw2026-10-23https://physicalfeed.com/media/video/ball-supine-overhead-throw-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-supine-overhead-throw-side-4x5.webpSupine Two-Arm Overhead Throw, side viewLay on the ground on your back with your knees bent, your feet a few feet from a wall. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up…https://physicalfeed.com/media/video/ball-supine-overhead-throw-side-4x5-plain.mp462026-10-02yes https://physicalfeed.com/m/supine-one-arm-overhead-throw2026-10-23https://physicalfeed.com/media/video/ball-supine-overhead-throw-side-4x5-plain.webphttps://physicalfeed.com/media/video/ball-supine-overhead-throw-side-4x5.webpSupine One-Arm Overhead Throw, side viewLay on the ground on your back with your knees bent, your feet a few feet from a wall. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up…https://physicalfeed.com/media/video/ball-supine-overhead-throw-side-4x5-plain.mp462026-10-02yes https://physicalfeed.com/m/seated-palms-up-barbell-wrist-curl2026-10-23https://physicalfeed.com/media/video/seated-barbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-barbell-wrist-curl-side-4x5.webpSeated Palms-Up Barbell Wrist Curl, side viewHold a barbell with both hands and your palms facing up; hands spaced about shoulder width. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the…https://physicalfeed.com/media/video/seated-barbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-palms-down-barbell-wrist-curl2026-10-23https://physicalfeed.com/media/video/seated-barbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-barbell-wrist-curl-side-4x5.webpSeated Palms-Down Barbell Wrist Curl, side viewHold a barbell with both hands and your palms facing down; hands spaced about shoulder width. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that…https://physicalfeed.com/media/video/seated-barbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/palms-up-barbell-wrist-curl-over-a-bench2026-10-23https://physicalfeed.com/media/video/bench-barbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-barbell-wrist-curl-side-4x5.webpPalms-Up Barbell Wrist Curl Over a Bench, side viewStart out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should…https://physicalfeed.com/media/video/bench-barbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/palms-down-barbell-wrist-curl-over-a-bench2026-10-23https://physicalfeed.com/media/video/bench-barbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-barbell-wrist-curl-side-4x5.webpPalms-Down Barbell Wrist Curl Over a Bench, side viewStart out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should…https://physicalfeed.com/media/video/bench-barbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-palms-up-dumbbell-wrist-curl2026-10-23https://physicalfeed.com/media/video/seated-dumbbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-dumbbell-wrist-curl-side-4x5.webpSeated Palms-Up Dumbbell Wrist Curl, side viewStart out by placing two dumbbells on the floor in front of a flat bench. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting…https://physicalfeed.com/media/video/seated-dumbbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-palms-down-dumbbell-wrist-curl2026-10-23https://physicalfeed.com/media/video/seated-dumbbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-dumbbell-wrist-curl-side-4x5.webpSeated Palms-Down Dumbbell Wrist Curl, side viewStart out by placing two dumbbells on the floor in front of a flat bench. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting…https://physicalfeed.com/media/video/seated-dumbbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-one-arm-palms-up-dumbbell-wrist-curl2026-10-23https://physicalfeed.com/media/video/seated-one-arm-dumbbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-one-arm-dumbbell-wrist-curl-side-4x5.webpSeated One-Arm Palms-Up Dumbbell Wrist Curl, side viewSit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on…https://physicalfeed.com/media/video/seated-one-arm-dumbbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-one-arm-palms-down-dumbbell-wrist-curl2026-10-23https://physicalfeed.com/media/video/seated-one-arm-dumbbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-one-arm-dumbbell-wrist-curl-side-4x5.webpSeated One-Arm Palms-Down Dumbbell Wrist Curl, side viewSit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your right forearm on top of your upper right thigh with your palm down. Tip: Make sure that the back of the wrist lies…https://physicalfeed.com/media/video/seated-one-arm-dumbbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/palms-up-dumbbell-wrist-curl-over-a-bench2026-10-23https://physicalfeed.com/media/video/bench-dumbbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-dumbbell-wrist-curl-side-4x5.webpPalms-Up Dumbbell Wrist Curl Over a Bench, side viewStart out by placing two dumbbells on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your…https://physicalfeed.com/media/video/bench-dumbbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/palms-down-dumbbell-wrist-curl-over-a-bench2026-10-23https://physicalfeed.com/media/video/bench-dumbbell-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-dumbbell-wrist-curl-side-4x5.webpPalms-Down Dumbbell Wrist Curl Over a Bench, side viewStart out by placing two dumbbells on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat…https://physicalfeed.com/media/video/bench-dumbbell-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/cable-wrist-curl2026-10-23https://physicalfeed.com/media/video/seated-cable-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-cable-wrist-curl-side-4x5.webpCable Wrist Curl, side viewStart out by placing a flat bench in front of a low pulley cable that has a straight bar attachment. Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should…https://physicalfeed.com/media/video/seated-cable-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-two-arm-low-pulley-wrist-curl2026-10-23https://physicalfeed.com/media/video/seated-cable-wrist-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-cable-wrist-curl-side-4x5.webpSeated Two-Arm Low-Pulley Wrist Curl, side viewPut a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it. Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up. Now hold the handle with both hands, palms…https://physicalfeed.com/media/video/seated-cable-wrist-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/flutter-kicks2026-10-23https://physicalfeed.com/media/video/flutter-kicks-side-4x5-plain.webphttps://physicalfeed.com/media/video/flutter-kicks-side-4x5.webpFlutter Kicks, side viewOn a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your…https://physicalfeed.com/media/video/flutter-kicks-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/groiners2026-10-23https://physicalfeed.com/media/video/groiners-side-4x5-plain.webphttps://physicalfeed.com/media/video/groiners-side-4x5.webpGroiners, side viewBegin in a pushup position on the floor. This will be your starting position. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.https://physicalfeed.com/media/video/groiners-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/shoulder-raise2026-10-23https://physicalfeed.com/media/video/shoulder-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/shoulder-raise-front-4x5.webpShoulder Raise, front viewRelax your arms to your sides and raise your shoulders up toward your ears, then back down.https://physicalfeed.com/media/video/shoulder-raise-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/3-4-sit-up2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webp3/4 Sit-up, side viewLie down on the floor and secure your feet. Your legs should be bent at the knees. Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position. Flex your hips and spine to raise your torso toward your knees. At the top of the…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternate-heel-touchers2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpAlternate Heel Touchers, side viewLie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bottoms-up2026-10-23https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-crunch-side-4x5.webpBottoms Up, side viewBegin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position. To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are…https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/cocoons2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpCocoons, side viewBegin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/crunch-with-hands-overhead2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpCrunch with Hands Overhead, side viewLie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves. Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position. Curl your upper body forward and bring your shoulder…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/elbow-to-knee2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpElbow to Knee, side viewLie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position. Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/frog-sit-up2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpFrog Sit-up, side viewLie with your back flat on the floor (or exercise mat) and your legs extended in front of you. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other. Now try pushing both soles and bringing them up as near you as possible while…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/jackknife-sit-up2026-10-23https://physicalfeed.com/media/video/v-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/v-up-side-4x5.webpJackknife Sit-up, side viewLie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The…https://physicalfeed.com/media/video/v-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/janda-sit-up2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpJanda Sit-up, side viewPosition your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position. As you strongly tighten your glutes and hamstrings, fill your lungs with air and in…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/sit-up2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpSit-up, side viewLie on your back with your knees bent and your feet hooked under something that will not move. Place your hands behind your head with the fingers clasped. This is the starting position. Raise your upper body until it makes a V with your thighs, breathing out as you come up. Hold the top for a…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/tuck-crunch2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpTuck Crunch, side viewTo begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down. Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/otis-up2026-10-23https://physicalfeed.com/media/video/crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/crunch-side-4x5.webpOtis-Up, side viewSecure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position. Initiate the movement by flexing the hips and spine to raise your torso up from the ground. As you move up, press the weight up so that it is…https://physicalfeed.com/media/video/crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bent-knee-hip-raise2026-10-23https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-crunch-side-4x5.webpBent-Knee Hip Raise, side viewLay flat on the floor with your arms next to your sides. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you…https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/decline-reverse-crunch2026-10-23https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-crunch-side-4x5.webpDecline Reverse Crunch, side viewLie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with…https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/flat-bench-leg-pull-in2026-10-23https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-crunch-side-4x5.webpFlat Bench Leg Pull-In, side viewLie on an exercise mat or a flat bench with your legs off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position…https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/leg-pull-in2026-10-23https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-crunch-side-4x5.webpLeg Pull-In, side viewLie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue…https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-flat-bench-leg-pull-in2026-10-23https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/reverse-crunch-side-4x5.webpSeated Flat Bench Leg Pull-In, side viewSit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position. Bring the knees in toward you as you move your…https://physicalfeed.com/media/video/reverse-crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/cross-body-crunch2026-10-23https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/russian-twist-three-quarter-4x5.webpCross-Body Crunch, three-quarter viewLie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left…https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/decline-oblique-crunch2026-10-23https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/russian-twist-three-quarter-4x5.webpDecline Oblique Crunch, three-quarter viewSecure your legs at the end of the decline bench and slowly lay down on the bench. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor. Put one hand beside your head and the other on your thigh. This will be your starting position. Raise your upper…https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/oblique-crunch2026-10-23https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/russian-twist-three-quarter-4x5.webpOblique Crunch, three-quarter viewLie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor. Make sure your feet are elevated and resting on a flat surface. Now lift the shoulder in which your hand is touching your…https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/oblique-crunch-on-the-floor2026-10-23https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/russian-twist-three-quarter-4x5.webpOblique Crunch on the Floor, three-quarter viewStart out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit. Place your left hand behind your head. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main…https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/lying-leg-raise2026-10-23https://physicalfeed.com/media/video/supine-leg-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/supine-leg-raise-side-4x5.webpLying Leg Raise, side viewLie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position. As you keep your legs extended, straight as possible with your knees…https://physicalfeed.com/media/video/supine-leg-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/butt-up2026-10-23https://physicalfeed.com/media/video/butt-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/butt-up-side-4x5.webpButt-Up, side viewBegin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the…https://physicalfeed.com/media/video/butt-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/hanging-pike2026-10-23https://physicalfeed.com/media/video/hanging-leg-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/hanging-leg-raise-side-4x5.webpHanging Pike, side viewHang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar. Now bend your knees at a 90 degree angle and bring the upper legs…https://physicalfeed.com/media/video/hanging-leg-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/knee-raise-on-parallel-bars2026-10-23https://physicalfeed.com/media/video/hanging-leg-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/hanging-leg-raise-side-4x5.webpKnee Raise on Parallel Bars, side viewPosition your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle. The torso should be straight with the lower back pressed against the pad of the machine and the legs…https://physicalfeed.com/media/video/hanging-leg-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/plate-twist2026-10-23https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/russian-twist-three-quarter-4x5.webpPlate Twist, three-quarter viewLie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should…https://physicalfeed.com/media/video/russian-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/weighted-sit-up-with-bands2026-10-23https://physicalfeed.com/media/video/decline-crunch-side-4x5-plain.webphttps://physicalfeed.com/media/video/decline-crunch-side-4x5.webpWeighted Sit-up with Bands, side viewStart out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them. Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both…https://physicalfeed.com/media/video/decline-crunch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/ab-roller2026-10-23https://physicalfeed.com/media/video/ab-wheel-rollout-side-4x5-plain.webphttps://physicalfeed.com/media/video/ab-wheel-rollout-side-4x5.webpAb Roller, side viewHold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward, stretching your body into…https://physicalfeed.com/media/video/ab-wheel-rollout-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/suspended-fallout2026-10-23https://physicalfeed.com/media/video/suspended-fallout-side-4x5-plain.webphttps://physicalfeed.com/media/video/suspended-fallout-side-4x5.webpSuspended Fallout, side viewAdjust the straps so the handles are at an appropriate height, below waist level. Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position. Keeping your arms straight, lean further into the suspension straps, bringing…https://physicalfeed.com/media/video/suspended-fallout-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/toe-touchers2026-10-23https://physicalfeed.com/media/video/v-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/v-up-side-4x5.webpToe Touchers, side viewTo begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down. Your legs should be touching each other. Slowly elevate your legs up in the air until they are almost perpendicular to the floor with…https://physicalfeed.com/media/video/v-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/spider-crawl2026-10-23https://physicalfeed.com/media/video/mountain-climber-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/mountain-climber-three-quarter-4x5.webpSpider Crawl, three-quarter viewBegin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and…https://physicalfeed.com/media/video/mountain-climber-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/wide-push-up2026-10-23https://physicalfeed.com/media/video/push-up-wide-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-wide-three-quarter-4x5.webpWide Push-up, three-quarter viewWith your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale…https://physicalfeed.com/media/video/push-up-wide-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/close-push-up2026-10-23https://physicalfeed.com/media/video/push-up-close-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-close-three-quarter-4x5.webpClose Push-up, three-quarter viewLie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale. Using your triceps and some of your pectoral muscles, press…https://physicalfeed.com/media/video/push-up-close-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/push-up-close-and-wide2026-10-23https://physicalfeed.com/media/video/push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-side-4x5.webpPush-up, Close and Wide, side viewLie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length. Lower yourself until your chest almost touches…https://physicalfeed.com/media/video/push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/clock-push-up2026-10-23https://physicalfeed.com/media/video/clock-push-up-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/clock-push-up-three-quarter-4x5.webpClock Push-up, three-quarter viewMove into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position. Descend by flexing at the elbow, lowering your chest…https://physicalfeed.com/media/video/clock-push-up-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/single-arm-push-up2026-10-23https://physicalfeed.com/media/video/push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-side-4x5.webpSingle-Arm Push-up, side viewBegin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further…https://physicalfeed.com/media/video/push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/isometric-wipers2026-10-23https://physicalfeed.com/media/video/push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-side-4x5.webpIsometric Wipers, side viewAssume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to…https://physicalfeed.com/media/video/push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/body-up2026-10-23https://physicalfeed.com/media/video/push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-side-4x5.webpBody-Up, side viewAssume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position. Pressing your palms firmly into the ground, extend through the elbows to raise…https://physicalfeed.com/media/video/push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/close-grip-push-up-off-a-dumbbell2026-10-23https://physicalfeed.com/media/video/push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-side-4x5.webpClose-Grip Push-up off a Dumbbell, side viewLie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight…https://physicalfeed.com/media/video/push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/close-grip-incline-push-up2026-10-23https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-push-up-side-4x5.webpClose-Grip Incline Push-up, side viewStand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands next to one another on the bar. Position your feet back from the bar with arms and body straight. This will be your starting position. Keeping your body straight, lower your chest to the bar by…https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-grip-incline-push-up2026-10-23https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-push-up-side-4x5.webpReverse-Grip Incline Push-up, side viewStand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar palms up, with your hands about shoulder width apart. Position your feet back from the bar with arms and body straight. This will be your starting position. Keeping your body straight…https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/wide-incline-push-up2026-10-23https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-push-up-side-4x5.webpWide Incline Push-up, side viewStand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands wider than shoulder width. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting…https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/body-tricep-press2026-10-23https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/incline-push-up-side-4x5.webpBody Tricep Press, side viewPosition a bar in a rack at chest height. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position. Begin by flexing the elbow, lowering yourself towards the bar. Pause, and…https://physicalfeed.com/media/video/incline-push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/suspended-push-up2026-10-23https://physicalfeed.com/media/video/push-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/push-up-side-4x5.webpSuspended Push-up, side viewAnchor your suspension straps securely to the top of a rack or other object. Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture…https://physicalfeed.com/media/video/push-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chest-dip2026-10-23https://physicalfeed.com/media/video/parallel-bar-dip-side-4x5-plain.webphttps://physicalfeed.com/media/video/parallel-bar-dip-side-4x5.webpChest Dip, side viewFor this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly…https://physicalfeed.com/media/video/parallel-bar-dip-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/weighted-bench-dip2026-10-23https://physicalfeed.com/media/video/bench-dip-side-4x5-plain.webphttps://physicalfeed.com/media/video/bench-dip-side-4x5.webpWeighted Bench Dip, side viewSet a bench behind you and another in front of you, both across your body, with a dumbbell within reach. Hold the edge of the rear bench with your hands shoulder-width apart and your arms extended. Rest your heels on the front bench with your legs straight, and lift the dumbbell onto your lap. Your…https://physicalfeed.com/media/video/bench-dip-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/v-bar-pull-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpV-Bar Pull-up, front viewStart by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles. Once you securely place the…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/wide-grip-rear-pull-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpWide-Grip Rear Pull-up, front viewGrab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position. Pull your torso…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/mixed-grip-chin-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpMixed-Grip Chin-up, front viewUsing a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position. Now start to pull yourself up as you exhale. Tip: With the arm that has the…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-chin-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpOne-Arm Chin-up, front viewFor this exercise, start out by placing a towel around a chin up bar. Grab the chin-up bar with your palm facing you. One hand will be grabbing the chin-up bar and the other will be grabbing the towel. Bring your torso back around 30 degrees or so while creating a curvature on your lower back and…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/rocky-pull-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpRocky Pull-up, front viewGrab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/side-to-side-chin-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpSide-to-Side Chin-up, front viewGrab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/gironda-sternum-chin-up2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpGironda Sternum Chin-up, front viewGrasp the pull-up bar with a shoulder width underhand grip. Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position. Start pulling yourself towards the bar with your spine arched…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/gorilla-chin-crunch2026-10-23https://physicalfeed.com/media/video/pull-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/pull-up-front-4x5.webpGorilla Chin Crunch, front viewHang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position. As you exhale, pull…https://physicalfeed.com/media/video/pull-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/kipping-muscle-up2026-10-23https://physicalfeed.com/media/video/muscle-up-front-4x5-plain.webphttps://physicalfeed.com/media/video/muscle-up-front-4x5.webpKipping Muscle-up, front viewGrip the rings using a false grip, with the base of your palms on top of the rings. Begin with a movement swinging your legs backward slightly. Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach…https://physicalfeed.com/media/video/muscle-up-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/inverted-row-with-straps2026-10-23https://physicalfeed.com/media/video/inverted-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/inverted-row-side-4x5.webpInverted Row with Straps, side viewHang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position. Begin by flexing the…https://physicalfeed.com/media/video/inverted-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/suspended-row2026-10-23https://physicalfeed.com/media/video/inverted-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/inverted-row-side-4x5.webpSuspended Row, side viewSuspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position. Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you…https://physicalfeed.com/media/video/inverted-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bodyweight-mid-row2026-10-23https://physicalfeed.com/media/video/inverted-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/inverted-row-side-4x5.webpBodyweight Mid Row, side viewBegin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position. Beginning with your arms…https://physicalfeed.com/media/video/inverted-row-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/natural-glute-ham-raise2026-10-23https://physicalfeed.com/media/video/nordic-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/nordic-curl-side-4x5.webpNatural Glute-Ham Raise, side viewKneel on the seat of a lat pulldown machine or a preacher bench, facing away from it, with your ankles under the leg pads. Stand tall from the knees with good posture. This will be your starting position. Lower yourself forward under control until your knees are almost straight. Remaining in…https://physicalfeed.com/media/video/nordic-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/hyperextension2026-10-23https://physicalfeed.com/media/video/back-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/back-extension-side-4x5.webpHyperextension, side viewLie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. With your body straight, cross your arms in front…https://physicalfeed.com/media/video/back-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/leg-lift2026-10-23https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.webphttps://physicalfeed.com/media/video/hip-circles-front-4x5.webpLeg Lift, front viewWhile standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing…https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-band-hamstring-curl2026-10-23https://physicalfeed.com/media/video/machine-seated-leg-curl-side-4x5-plain.webphttps://physicalfeed.com/media/video/machine-seated-leg-curl-side-4x5.webpSeated Band Hamstring Curl, side viewSecure a band close to the ground and place a bench a couple feet away from it. Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position. Flex the knees, bringing your feet towards the bench. You may need to lean back…https://physicalfeed.com/media/video/machine-seated-leg-curl-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/single-leg-high-box-squat2026-10-23https://physicalfeed.com/media/video/step-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/step-up-side-4x5.webpSingle-Leg High Box Squat, side viewPosition a box in a rack. Secure a band or rope in place above the box. Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance . Continue stepping up and down on the same leg before switching to the opposite…https://physicalfeed.com/media/video/step-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/suspended-split-squat2026-10-23https://physicalfeed.com/media/video/suspended-split-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/suspended-split-squat-side-4x5.webpSuspended Split Squat, side viewSuspend your straps so the handles are 18-30 inches from the floor. Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position. Descend by flexing the knee and hips…https://physicalfeed.com/media/video/suspended-split-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/weighted-squat2026-10-23https://physicalfeed.com/media/video/bodyweight-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/bodyweight-squat-side-4x5.webpWeighted Squat, side viewStart by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out. Once you are standing straight up with the weight hanging in between…https://physicalfeed.com/media/video/bodyweight-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/front-plate-raise2026-10-23https://physicalfeed.com/media/video/plate-front-raise-side-4x5-plain.webphttps://physicalfeed.com/media/video/plate-front-raise-side-4x5.webpFront Plate Raise, side viewWhile standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip…https://physicalfeed.com/media/video/plate-front-raise-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/reverse-plate-curl2026-10-23https://physicalfeed.com/media/video/plate-curl-front-4x5-plain.webphttps://physicalfeed.com/media/video/plate-curl-front-4x5.webpReverse Plate Curl, front viewStart by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00…https://physicalfeed.com/media/video/plate-curl-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/svend-press2026-10-23https://physicalfeed.com/media/video/isometric-chest-squeeze-front-4x5-plain.webphttps://physicalfeed.com/media/video/isometric-chest-squeeze-front-4x5.webpSvend Press, front viewBegin in a standing position. Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position. Squeeze the plates between your palms…https://physicalfeed.com/media/video/isometric-chest-squeeze-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chain-press2026-10-23https://physicalfeed.com/media/video/chain-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/chain-press-side-4x5.webpChain Press, side viewBegin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position. Lower the chains by flexing the elbows…https://physicalfeed.com/media/video/chain-press-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chain-handle-extension2026-10-23https://physicalfeed.com/media/video/chain-handle-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/chain-handle-extension-side-4x5.webpChain Handle Extension, side viewYou will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up. Begin by extending through the elbow, keeping your upper arm still…https://physicalfeed.com/media/video/chain-handle-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/axle-deadlift2026-10-23https://physicalfeed.com/media/video/deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/deadlift-side-4x5.webpAxle Deadlift, side viewApproach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip. With your feet and your grip set, take a big breath and then…https://physicalfeed.com/media/video/deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/car-deadlift2026-10-23https://physicalfeed.com/media/video/frame-deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/frame-deadlift-side-4x5.webpCar Deadlift, side viewThis event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs. Center yourself between the handles if you are a strong squatter…https://physicalfeed.com/media/video/frame-deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/rickshaw-deadlift2026-10-23https://physicalfeed.com/media/video/frame-deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/frame-deadlift-side-4x5.webpRickshaw Deadlift, side viewLoad the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract. With your feet and your grip set, take a big breath and then lower your hips and flex the knees…https://physicalfeed.com/media/video/frame-deadlift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/rickshaw-carry2026-10-23https://physicalfeed.com/media/video/frame-carry-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/frame-carry-three-quarter-4x5.webpRickshaw Carry, three-quarter viewPosition the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight. Immediately begin walking briskly with…https://physicalfeed.com/media/video/frame-carry-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/log-lift2026-10-23https://physicalfeed.com/media/video/log-lift-side-4x5-plain.webphttps://physicalfeed.com/media/video/log-lift-side-4x5.webpLog Lift, side viewBegin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean. Push your head back…https://physicalfeed.com/media/video/log-lift-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/crucifix2026-10-23https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-raise-front-4x5.webpCrucifix, front viewIn the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different. Begin standing, and raise your arms out to the side holding the…https://physicalfeed.com/media/video/lateral-raise-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/prowler-sprint2026-10-23https://physicalfeed.com/media/video/sled-push-side-4x5-plain.webphttps://physicalfeed.com/media/video/sled-push-side-4x5.webpProwler Sprint, side viewPlace your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down. You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms…https://physicalfeed.com/media/video/sled-push-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/single-cone-sprint-drill2026-10-23https://physicalfeed.com/media/video/running-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/running-three-quarter-4x5.webpSingle-Cone Sprint Drill, three-quarter viewThis drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action. Rest after three trips around the cone.https://physicalfeed.com/media/video/running-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bicycling2026-10-23https://physicalfeed.com/media/video/stationary-bike-side-4x5-plain.webphttps://physicalfeed.com/media/video/stationary-bike-side-4x5.webpBicycling, side viewTo begin, seat yourself on the bike and adjust the seat to your height.https://physicalfeed.com/media/video/stationary-bike-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/trail-walk2026-10-23https://physicalfeed.com/media/video/walking-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/walking-three-quarter-4x5.webpTrail Walk, three-quarter viewPick a trail you can finish and shoes with grip. Start at an easy pace and let the climb set the effort. Walk tall with your eyes a few steps ahead. Going up, shorten your stride and push through the whole foot. Coming down, take smaller steps, keep the knees soft and slow down where the ground is…https://physicalfeed.com/media/video/walking-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/bench-sprint2026-10-23https://physicalfeed.com/media/video/step-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/step-up-side-4x5.webpBench Sprint, side viewStand on the ground with one foot resting on a bench or box with your heel close to the edge. Push off with your foot on top of the bench, extending through the hip and knee. Land with the opposite foot on top of the box, returning your other foot back to the start position. Continue alternating…https://physicalfeed.com/media/video/step-up-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/box-jump-multiple-response2026-10-23https://physicalfeed.com/media/video/front-box-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-box-jump-side-4x5.webpBox Jump, Multiple Response, side viewAssume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform. Immediately drop or…https://physicalfeed.com/media/video/front-box-jump-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/quick-leap2026-10-23https://physicalfeed.com/media/video/front-box-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/front-box-jump-side-4x5.webpQuick Leap, side viewYou will need a box for this exerise. Begin facing the box standing 1-2 feet from its edge. By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat. Immediately upon landing, fully extend through the entire body and swing your arms…https://physicalfeed.com/media/video/front-box-jump-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/box-skip2026-10-23https://physicalfeed.com/media/video/box-push-off-side-4x5-plain.webphttps://physicalfeed.com/media/video/box-push-off-side-4x5.webpBox Skip, side viewYou will need several boxes lined up about 8 feet apart. Begin facing the first box with one leg slightly behind the other. Drive off the back leg, attempting to gain as much height with the hips as possible. Immediately upon landing on the box, drive the other leg forward and upward to gain height…https://physicalfeed.com/media/video/box-push-off-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/single-leg-stride-jump2026-10-23https://physicalfeed.com/media/video/box-push-off-side-4x5-plain.webphttps://physicalfeed.com/media/video/box-push-off-side-4x5.webpSingle-Leg Stride Jump, side viewStand to the side of a box with your inside foot on top of it, close to the edge. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward. Land in the same position that you started, using your inside leg to…https://physicalfeed.com/media/video/box-push-off-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/front-cone-hop2026-10-23https://physicalfeed.com/media/video/hurdle-hop-side-4x5-plain.webphttps://physicalfeed.com/media/video/hurdle-hop-side-4x5.webpFront Cone Hop, side viewSet up a row of cones or other small barriers, placing them a few feet apart. Stand in front of the first cone with your feet shoulder width apart. This will be your starting position. Begin by jumping with both feet over the first cone, swinging both arms as you jump. Absorb the impact of landing…https://physicalfeed.com/media/video/hurdle-hop-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/linear-depth-jump2026-10-23https://physicalfeed.com/media/video/depth-jump-side-4x5-plain.webphttps://physicalfeed.com/media/video/depth-jump-side-4x5.webpLinear Depth Jump, side viewYou will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform. To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex. Reverse the motion by exploding, extending…https://physicalfeed.com/media/video/depth-jump-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/alternate-leg-diagonal-bound2026-10-23https://physicalfeed.com/media/video/lateral-bound-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-bound-front-4x5.webpAlternate Leg Diagonal Bound, front viewAssume a comfortable stance with one foot slightly in front of the other. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound. It may help to use a line on the ground to…https://physicalfeed.com/media/video/lateral-bound-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/side-standing-long-jump2026-10-23https://physicalfeed.com/media/video/side-standing-long-jump-front-4x5-plain.webphttps://physicalfeed.com/media/video/side-standing-long-jump-front-4x5.webpSide Standing Long Jump, front viewBegin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the…https://physicalfeed.com/media/video/side-standing-long-jump-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/side-hop-sprint2026-10-23https://physicalfeed.com/media/video/lateral-bound-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-bound-front-4x5.webpSide Hop-Sprint, front viewStand to the side of a cone or hurdle. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the…https://physicalfeed.com/media/video/lateral-bound-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/single-leg-lateral-hop2026-10-23https://physicalfeed.com/media/video/lateral-bound-front-4x5-plain.webphttps://physicalfeed.com/media/video/lateral-bound-front-4x5.webpSingle-Leg Lateral Hop, front viewStand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent. To begin, execute a counterjump to hop sideways over the cone. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position. Continue hopping…https://physicalfeed.com/media/video/lateral-bound-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/split-squat-jumps2026-10-23https://physicalfeed.com/media/video/scissors-jump-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/scissors-jump-three-quarter-4x5.webpSplit Squat Jumps, three-quarter viewBeing in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so. As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on…https://physicalfeed.com/media/video/scissors-jump-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/all-fours-quad-stretch2026-10-23https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/quad-stretch-side-4x5.webpAll-Fours Quad Stretch, side viewStart off on your hands and knees, then lift your leg off the floor and hold the foot with your hand. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors. Focus on extending your hips, thrusting them towards the floor. Hold for 10-20…https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-elevated-quad-stretch2026-10-23https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/quad-stretch-side-4x5.webpStanding Elevated Quad Stretch, side viewStart by standing with your back about two to three feet away from a bench or step. Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable. Keep your supporting knee slightly bent and avoid letting that knee extend…https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/on-your-back-quad-stretch2026-10-23https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/quad-stretch-side-4x5.webpOn-Your-Back Quad Stretch, side viewLie on a flat bench or step, and hang one leg and arm over the side. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the…https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/hip-flexor-and-quad-stretch2026-10-23https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/quad-stretch-side-4x5.webpHip Flexor and Quad Stretch, side viewLie face down on the floor, with a rope, belt, or band looped around one foot. Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch…https://physicalfeed.com/media/video/quad-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/calf-stretch-with-elbows-against-wall2026-10-23https://physicalfeed.com/media/video/calf-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/calf-stretch-side-4x5.webpCalf Stretch with Elbows Against Wall, side viewStand facing a wall from a couple feet away. Lean against the wall, placing your weight on your forearms. Attempt to keep your heels on the ground. Hold for 10-20 seconds. You may move further or closer the wall, making it more or less difficult, respectively.https://physicalfeed.com/media/video/calf-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-soleus-and-achilles-stretch2026-10-23https://physicalfeed.com/media/video/calf-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/calf-stretch-side-4x5.webpStanding Soleus and Achilles Stretch, side viewStand with your feet hip-distance apart, one foot slightly in front of the other. Bend both knees, keeping your back heel on the floor. Switch sides.https://physicalfeed.com/media/video/calf-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-gastrocnemius-stretch2026-10-23https://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5.webpStanding Gastrocnemius Stretch, side viewPlace your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight. Support your weight on your left leg and place your left hand on your left thigh. Pull your right toes…https://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-hamstring-and-calf-stretch2026-10-23https://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5.webpStanding Hamstring and Calf Stretch, side viewBeing by looping a belt, band, or rope around one foot. While standing, place that foot forward. Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward. Using the belt, pull on the top of the foot to increase the stretch in…https://physicalfeed.com/media/video/standing-hamstring-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-calf-stretch2026-10-23https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5.webpSeated Calf Stretch, side viewSit up straight on an exercise mat. Bend one knee and put that foot on the floor to stabilize the torso. Straighten your other leg and flex your ankle. Using a band, towel, or your hand if you can reach, pull the toes toward you. Hold for 10 to 20 seconds, then switch sides.https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-hamstring-and-calf-stretch2026-10-23https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5.webpSeated Hamstring and Calf Stretch, side viewLoop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position. Leaning forward slightly, pull on the belt to draw the toes of your foot back. Hold this position for 10-20 seconds and then repeat with the other leg.https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/peroneals-stretch2026-10-23https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5.webpPeroneals Stretch, side viewIn a seated position, loop a belt, rope, or band around one foot. This will be your starting position. With the leg extended and the heel off of the ground, pull on the belt so that the foot is inverted, with the inside of the foot being pulled towards you. Hold for 10-20 seconds, and then switch…https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/posterior-tibialis-stretch2026-10-23https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5.webpPosterior Tibialis Stretch, side viewIn a seated position, loop a belt, rope, or band around one foot. This will be your starting position. With the leg extended and the heel off of the ground, pull on the belt so that the foot is everted, with the outside of the foot being pulled towards you. Hold for 10-20 seconds, and then switch…https://physicalfeed.com/media/video/seated-hamstring-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/supine-hamstring-stretch2026-10-23https://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5.webpSupine Hamstring Stretch, three-quarter viewLie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor. Loop a belt, band, or rope over the ball of your foot. This will be your starting position. Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for…https://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/leg-up-hamstring-stretch2026-10-23https://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5.webpLeg-Up Hamstring Stretch, three-quarter viewLie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine. Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it)…https://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/90-90-hamstring2026-10-23https://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5.webp90/90 Hamstring, three-quarter viewLie on your back, with one leg extended straight out. With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position. Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting…https://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/scissor-kick2026-10-23https://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5.webpScissor Kick, three-quarter viewTo begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. With a slight bend at the knees, lift your legs up so that your heels are…https://physicalfeed.com/media/video/single-straight-leg-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/upper-back-leg-grab2026-10-23https://physicalfeed.com/media/video/seated-forward-fold-side-4x5-plain.webphttps://physicalfeed.com/media/video/seated-forward-fold-side-4x5.webpUpper Back-Leg Grab, side viewWhile seated, bend forward to hug your thighs from underneath with both arms. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.https://physicalfeed.com/media/video/seated-forward-fold-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/groin-stretch-with-belt2026-10-23https://physicalfeed.com/media/video/groin-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/groin-stretch-front-4x5.webpGroin Stretch with Belt, front viewLie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position. Pull gently on the belt to create tension in your groin and hamstring muscles. Hold for 10-20 seconds, and repeat on…https://physicalfeed.com/media/video/groin-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/groin-and-back-stretch2026-10-23https://physicalfeed.com/media/video/butterfly-front-4x5-plain.webphttps://physicalfeed.com/media/video/butterfly-front-4x5.webpGroin and Back Stretch, front viewSit on the floor with your knees bent and feet together. Interlock your fingers behind your head. This will be your starting position. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight…https://physicalfeed.com/media/video/butterfly-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/it-band-and-glute-stretch2026-10-23https://physicalfeed.com/media/video/lying-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/lying-twist-three-quarter-4x5.webpIT Band and Glute Stretch, three-quarter viewLoop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position. Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for…https://physicalfeed.com/media/video/lying-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/runners-stretch2026-10-23https://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5.webpRunner's Stretch, side viewIt's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor. Keep the front heel on the floor (if it lifts up, scoot your other leg further back). Place your hands on either side of your front leg. To get more out of this…https://physicalfeed.com/media/video/hip-flexor-lunge-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/crossover-reverse-lunge2026-10-23https://physicalfeed.com/media/video/lunge-with-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/lunge-with-twist-three-quarter-4x5.webpCrossover Reverse Lunge, three-quarter viewStand with your feet shoulder width apart. This will be your starting position. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg. After a brief pause, return to the starting position and repeat on the other…https://physicalfeed.com/media/video/lunge-with-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/dancers-stretch2026-10-23https://physicalfeed.com/media/video/spine-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/spine-twist-three-quarter-4x5.webpDancer's Stretch, three-quarter viewSit up on the floor. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor. Place your left arm on your right leg and your right hand on the floor. Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.https://physicalfeed.com/media/video/spine-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-knee-to-chest2026-10-23https://physicalfeed.com/media/video/one-knee-to-chest-side-4x5-plain.webphttps://physicalfeed.com/media/video/one-knee-to-chest-side-4x5.webpOne Knee to Chest, side viewStart off by lying on the floor. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap. Gently tug that knee toward your nose. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.https://physicalfeed.com/media/video/one-knee-to-chest-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/lower-back-curl2026-10-23https://physicalfeed.com/media/video/back-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/back-extension-side-4x5.webpLower Back Curl, side viewLie on your stomach with your arms out to your sides. This will be your starting position. Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.https://physicalfeed.com/media/video/back-extension-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chair-lower-back-stretch2026-10-23https://physicalfeed.com/media/video/chair-side-bend-front-4x5-plain.webphttps://physicalfeed.com/media/video/chair-side-bend-front-4x5.webpChair Lower Back Stretch, front viewSit upright on a chair. Bend to one side with your arm over your head. You can hold onto the chair with your free hand. Hold for 10 seconds, and repeat for your other side.https://physicalfeed.com/media/video/chair-side-bend-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/spinal-stretch2026-10-23https://physicalfeed.com/media/video/chair-twist-front-4x5-plain.webphttps://physicalfeed.com/media/video/chair-twist-front-4x5.webpSpinal Stretch, front viewSit in a chair so your back is straight and your feet planted on the floor. Interlace your fingers behind your head, elbows out and your chin down. Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the…https://physicalfeed.com/media/video/chair-twist-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/seated-overhead-stretch2026-10-23https://physicalfeed.com/media/video/chair-side-bend-front-4x5-plain.webphttps://physicalfeed.com/media/video/chair-side-bend-front-4x5.webpSeated Overhead Stretch, front viewSit up straight on an exercise mat. Touch the soles of your feet together with your feet six to eight inches in front of your hips. Place one hand on the floor beside you and your other hand behind your head. Lift your elbow to the ceiling as you incline your torso to the other side. Hold for 10 to…https://physicalfeed.com/media/video/chair-side-bend-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/overhead-stretch2026-10-23https://physicalfeed.com/media/video/standing-overhead-reach-front-4x5-plain.webphttps://physicalfeed.com/media/video/standing-overhead-reach-front-4x5.webpOverhead Stretch, front viewStanding straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up. To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this. Stretch the muscles on both the front and the back of the torso.https://physicalfeed.com/media/video/standing-overhead-reach-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/upward-stretch2026-10-23https://physicalfeed.com/media/video/standing-overhead-reach-front-4x5-plain.webphttps://physicalfeed.com/media/video/standing-overhead-reach-front-4x5.webpUpward Stretch, front viewExtend both hands straight above your head, palms touching. Slowly push your hands up and back, keeping your back straight.https://physicalfeed.com/media/video/standing-overhead-reach-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-handed-hang2026-10-23https://physicalfeed.com/media/video/dead-hang-front-4x5-plain.webphttps://physicalfeed.com/media/video/dead-hang-front-4x5.webpOne-Handed Hang, front viewGrab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.https://physicalfeed.com/media/video/dead-hang-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chest-and-front-of-shoulder-stretch2026-10-23https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5.webpChest and Front of Shoulder Stretch, front viewStart off by standing with your legs together, holding a bodybar or a broomstick. Take a slightly wider than shoulder width grip on the pole and hold it in front of you with your palms facing down. Carefully lift the pole up and behind your head.https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/dynamic-chest-stretch2026-10-23https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5.webpDynamic Chest Stretch, front viewStand with your hands together, arms extended directly in front of you. This will be your starting position. Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion. Repeat 5-10 times, increasing speed as you do so.https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/round-the-world-shoulder-stretch2026-10-23https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5.webpRound the World Shoulder Stretch, front viewStand up straight with your legs together, holding a bodybar or broomstick. Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out. Slowly lift your arms up behind your head. Don't force it if it gets hard to lift further.https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/one-arm-against-wall2026-10-23https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5.webpOne Arm Against Wall, front viewFrom a standing position, place a bent arm against a wall or doorway. Slowly lean toward your arm until you feel a stretch in your lats.https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/standing-biceps-stretch2026-10-23https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5.webpStanding Biceps Stretch, front viewClasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward. Raise your arms up and hold until you feel a stretch in your biceps.https://physicalfeed.com/media/video/chest-and-shoulder-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/shoulder-stretch2026-10-23https://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5.webpShoulder Stretch, front viewReach your left arm across your body and hold it straight.https://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/tricep-side-stretch2026-10-23https://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5.webpTricep Side Stretch, front viewBring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.https://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/side-wrist-pull2026-10-23https://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5.webpSide Wrist Pull, front viewThis stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm. Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate…https://physicalfeed.com/media/video/cross-body-shoulder-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/chin-to-chest-stretch2026-10-23https://physicalfeed.com/media/video/neck-stretch-front-4x5-plain.webphttps://physicalfeed.com/media/video/neck-stretch-front-4x5.webpChin to Chest Stretch, front viewGet into a seated position on the floor. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.https://physicalfeed.com/media/video/neck-stretch-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/looking-at-ceiling2026-10-23https://physicalfeed.com/media/video/camel-side-4x5-plain.webphttps://physicalfeed.com/media/video/camel-side-4x5.webpLooking at Ceiling, side viewKneel on the floor, holding your heels with both hands. Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.https://physicalfeed.com/media/video/camel-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/dynamic-back-stretch2026-10-23https://physicalfeed.com/media/video/dynamic-back-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/dynamic-back-stretch-side-4x5.webpDynamic Back Stretch, side viewStand with your feet shoulder width apart. This will be your starting position. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.https://physicalfeed.com/media/video/dynamic-back-stretch-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/elbow-circles2026-10-23https://physicalfeed.com/media/video/arm-circles-side-4x5-plain.webphttps://physicalfeed.com/media/video/arm-circles-side-4x5.webpElbow Circles, side viewSit or stand with your feet slightly apart. Place your hands on your shoulders with your elbows at shoulder level and pointing out. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.https://physicalfeed.com/media/video/arm-circles-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/windmills2026-10-23https://physicalfeed.com/media/video/lying-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/lying-twist-three-quarter-4x5.webpWindmills, three-quarter viewLie on your back with your arms extended out to the sides and your legs straight. This will be your starting position. Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand. Return to the starting position, and repeat with the opposite leg. Continue…https://physicalfeed.com/media/video/lying-twist-three-quarter-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/front-leg-raises2026-10-23https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.webphttps://physicalfeed.com/media/video/hip-circles-front-4x5.webpFront Leg Raises, front viewStand next to a chair or other support, holding on with one hand. Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/side-leg-raises2026-10-23https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.webphttps://physicalfeed.com/media/video/hip-circles-front-4x5.webpSide Leg Raises, front viewStand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg. Repeat this swinging motion 5-10 times…https://physicalfeed.com/media/video/hip-circles-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/rear-leg-raises2026-10-23https://physicalfeed.com/media/video/glute-kickback-side-4x5-plain.webphttps://physicalfeed.com/media/video/glute-kickback-side-4x5.webpRear Leg Raises, side viewPlace yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. Extend one leg up and behind you. The knee and hip should both extend…https://physicalfeed.com/media/video/glute-kickback-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/hip-circles-on-all-fours2026-10-23https://physicalfeed.com/media/video/glute-kickback-side-4x5-plain.webphttps://physicalfeed.com/media/video/glute-kickback-side-4x5.webpHip Circles on All Fours, side viewPosition yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee. Perform this slowly for a…https://physicalfeed.com/media/video/glute-kickback-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/sit-squat2026-10-23https://physicalfeed.com/media/video/sit-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/sit-squat-side-4x5.webpSit Squat, side viewStand with your feet shoulder width apart. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the…https://physicalfeed.com/media/video/sit-squat-side-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/dumbbell-sumo-deadlift2026-10-23https://physicalfeed.com/media/video/dumbbell-sumo-deadlift-front-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-sumo-deadlift-front-4x5.webpDumbbell Sumo Deadlift, front viewStand wide, toes turned out, with one dumbbell on the floor between your feet. Push your hips back and bend your knees to take the dumbbell in both hands, chest up. Stand by driving the floor apart, then lower it under control.https://physicalfeed.com/media/video/dumbbell-sumo-deadlift-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-box-squat2026-10-23https://physicalfeed.com/media/video/dumbbell-box-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-box-squat-side-4x5.webpDumbbell Box Squat, side viewHold a dumbbell in each hand at your sides, a box behind you at the height you want to squat to. Sit back until you are seated on the box, shins upright, chest up. Drive up off the box without rocking.https://physicalfeed.com/media/video/dumbbell-box-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-overhead-squat2026-10-23https://physicalfeed.com/media/video/dumbbell-overhead-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-overhead-squat-three-quarter-4x5.webpDumbbell Overhead Squat, three-quarter viewPress one dumbbell overhead and lock the arm. Reach the other arm out for balance. Squat until your thighs are level, keeping the dumbbell directly over your foot. Stand back up. Switch arms next set.https://physicalfeed.com/media/video/dumbbell-overhead-squat-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-halo2026-10-23https://physicalfeed.com/media/video/kettlebell-halo-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-halo-front-4x5.webpKettlebell Halo, front viewHold a kettlebell upside down by the horns, close to your chest, feet hip-width. Circle it up past one ear, around behind your head and back down past the other ear, elbows close to your head. Keep your head and hips still. Do the set one way, then the other way.https://physicalfeed.com/media/video/kettlebell-halo-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/kettlebell-halo-with-overhead-extension2026-10-23https://physicalfeed.com/media/video/kettlebell-halo-front-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-halo-front-4x5.webpKettlebell Halo with Overhead Extension, front viewHold a kettlebell upside down by the horns, close to your chest, feet hip-width. Circle it up past one ear and around until it sits behind your head, elbows close to your head, and pause there. Press it straight up overhead until your arms are extended, then bend the elbows to bring it back behind…https://physicalfeed.com/media/video/kettlebell-halo-front-4x5-plain.mp462026-10-01yes https://physicalfeed.com/m/band-row2026-10-23https://physicalfeed.com/media/video/band-row-side-4x5-plain.webphttps://physicalfeed.com/media/video/band-row-side-4x5.webpBand Row, side viewFix a band to a post or rail at chest height and hold an end in each hand. Step back until the band is snug with your arms straight out in front of you. Stand tall with your feet hip-width and your knees soft. Pull your elbows straight back past your ribs until your hands reach the bottom of your…https://physicalfeed.com/media/video/band-row-side-4x5-plain.mp462026-10-02yes https://physicalfeed.com/m/kettlebell-overhead-triceps-extension2026-10-23https://physicalfeed.com/media/video/kettlebell-overhead-triceps-extension-side-4x5-plain.webphttps://physicalfeed.com/media/video/kettlebell-overhead-triceps-extension-side-4x5.webpKettlebell Overhead Triceps Extension, side viewHold a kettlebell by the horns and press it overhead, arms straight, the bell hanging behind your hands. Keeping your upper arms still and close to your head, bend your elbows to lower the bell behind your head. Press back to straight arms. Ribs down, no arching.https://physicalfeed.com/media/video/kettlebell-overhead-triceps-extension-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/burpee2026-10-23https://physicalfeed.com/media/video/burpee-side-4x5-plain.webphttps://physicalfeed.com/media/video/burpee-side-4x5.webpBurpee, side viewStand tall, then squat and put your hands flat on the floor beside your feet. Kick your feet back into a plank, then jump them back in to the squat. Jump straight up with your arms overhead, land soft, and go again.https://physicalfeed.com/media/video/burpee-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/curtsey-squat2026-10-23https://physicalfeed.com/media/video/curtsey-squat-front-4x5-plain.webphttps://physicalfeed.com/media/video/curtsey-squat-front-4x5.webpCurtsey Squat, front viewStand tall, hands at your chest. Step one foot back and across behind the other, bending the front knee as you sink. Push back up to standing. Switch legs each rep or each set.https://physicalfeed.com/media/video/curtsey-squat-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/handstand2026-10-23https://physicalfeed.com/media/video/handstand-front-4x5-plain.webphttps://physicalfeed.com/media/video/handstand-front-4x5.webpHandstand, front viewHands flat on the floor shoulder width, kick up with your heels to a wall. Stack your hips over your shoulders, legs together, toes pointed, ribs in. Hold, breathing normally. Come down one leg at a time.https://physicalfeed.com/media/video/handstand-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/l-sit2026-10-23https://physicalfeed.com/media/video/l-sit-side-4x5-plain.webphttps://physicalfeed.com/media/video/l-sit-side-4x5.webpL-sit, side viewSit on the floor with your legs straight out, hands flat beside your hips. Press down through your hands and lift your hips and legs clear of the floor, legs level. Hold, then lower.https://physicalfeed.com/media/video/l-sit-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/v-up2026-10-23https://physicalfeed.com/media/video/v-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/v-up-side-4x5.webpV-up, side viewLie flat with your arms straight overhead. Fold in half: lift your legs and trunk together and reach your hands to your feet. Lower back down under control.https://physicalfeed.com/media/video/v-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/lunge-with-twist2026-10-23https://physicalfeed.com/media/video/lunge-with-twist-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/lunge-with-twist-three-quarter-4x5.webpLunge with Twist, three-quarter viewStep into a lunge with your arms held out in front at shoulder height. Turn your trunk and arms over the front leg, then back to the middle. Step back up and repeat on the other side.https://physicalfeed.com/media/video/lunge-with-twist-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/hanging-oblique-knee-raise2026-10-23https://physicalfeed.com/media/video/hanging-oblique-knee-raise-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/hanging-oblique-knee-raise-three-quarter-4x5.webpHanging Oblique Knee Raise, three-quarter viewHang from the bar with straight arms, legs together. Drive both knees up and to one side. Lower under control and drive them to the other side.https://physicalfeed.com/media/video/hanging-oblique-knee-raise-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/barbell-thruster2026-10-23https://physicalfeed.com/media/video/barbell-thruster-side-4x5-plain.webphttps://physicalfeed.com/media/video/barbell-thruster-side-4x5.webpBarbell Thruster, side viewBar racked on the front of your shoulders, elbows up. Squat until your thighs are level, then drive up and press the bar straight overhead in one motion. Lower it back to your shoulders as you squat again.https://physicalfeed.com/media/video/barbell-thruster-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-thruster2026-10-23https://physicalfeed.com/media/video/dumbbell-thruster-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-thruster-side-4x5.webpDumbbell Thruster, side viewDumbbells at your shoulders, feet shoulder width. Squat until your thighs are level, then drive up and press them straight overhead in one motion. Bring them back to your shoulders as you squat again.https://physicalfeed.com/media/video/dumbbell-thruster-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dumbbell-single-leg-deadlift2026-10-23https://physicalfeed.com/media/video/dumbbell-single-leg-deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-single-leg-deadlift-side-4x5.webpDumbbell Single-leg Deadlift, side viewStand on one leg, a dumbbell in each hand, the other foot just off the floor behind you. Hinge forward from the hip, the free leg rising behind you until your trunk and that leg are level, knee soft. Squeeze your glute to stand back up. Switch legs after the set.https://physicalfeed.com/media/video/dumbbell-single-leg-deadlift-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/dead-hang2026-10-23https://physicalfeed.com/media/video/dead-hang-front-4x5-plain.webphttps://physicalfeed.com/media/video/dead-hang-front-4x5.webpDead Hang, front viewTake a shoulder-width overhand grip on a bar and step or hop off the support so your full weight hangs from your hands. Let your arms straighten and your shoulders rise toward your ears. Keep your legs long and still, feet together or slightly apart. Breathe slowly and hold for the count, then step…https://physicalfeed.com/media/video/dead-hang-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/mountain2026-10-23https://physicalfeed.com/media/video/mountain-front-4x5-plain.webphttps://physicalfeed.com/media/video/mountain-front-4x5.webpMountain, front viewStand with your feet together or hip-width apart, weight even through both feet. Let your arms hang, palms forward, shoulders down and back. Lengthen through the crown of your head and breathe slowly for the count.https://physicalfeed.com/media/video/mountain-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/standing-forward-fold2026-10-23https://physicalfeed.com/media/video/standing-forward-fold-side-4x5-plain.webphttps://physicalfeed.com/media/video/standing-forward-fold-side-4x5.webpStanding Forward Fold, side viewFrom standing, hinge at the hips and fold forward, letting your head hang. Bend your knees as much as you need to rest your hands on the floor, your shins or blocks. Breathe into the back of your legs; with each exhale let the fold deepen a little.https://physicalfeed.com/media/video/standing-forward-fold-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/halfway-lift2026-10-23https://physicalfeed.com/media/video/halfway-lift-side-4x5-plain.webphttps://physicalfeed.com/media/video/halfway-lift-side-4x5.webpHalfway Lift, side viewFrom a forward fold, slide your hands up your shins and lift your torso until your back is flat and parallel to the floor. Reach the crown of your head forward and your tailbone back, knees soft. Hold for the count, then fold back down.https://physicalfeed.com/media/video/halfway-lift-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/four-limbed-staff2026-10-23https://physicalfeed.com/media/video/chaturanga-side-4x5-plain.webphttps://physicalfeed.com/media/video/chaturanga-side-4x5.webpFour-Limbed Staff, side viewFrom a plank, shift forward onto your toes and bend your elbows straight back, hugging them to your ribs. Lower until your shoulders are level with your elbows — no lower — keeping your body in one line. Hold for the count, or drop your knees to the floor if your shoulders round.https://physicalfeed.com/media/video/chaturanga-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/upward-dog2026-10-23https://physicalfeed.com/media/video/upward-dog-side-4x5-plain.webphttps://physicalfeed.com/media/video/upward-dog-side-4x5.webpUpward Dog, side viewLie face down with your hands under your shoulders, tops of the feet on the floor. Press through your hands to straighten your arms and lift your chest and thighs off the floor. Roll your shoulders back and look slightly forward; keep the back of your neck long.https://physicalfeed.com/media/video/upward-dog-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/downward-dog2026-10-23https://physicalfeed.com/media/video/downward-dog-side-4x5-plain.webphttps://physicalfeed.com/media/video/downward-dog-side-4x5.webpDownward Dog, side viewFrom hands and knees, tuck your toes and lift your hips up and back, making an upside-down V. Press the floor away through your hands and let your heels sink toward the floor — they need not touch. Relax your neck and breathe for the count.https://physicalfeed.com/media/video/downward-dog-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/low-lunge2026-10-23https://physicalfeed.com/media/video/low-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/low-lunge-side-4x5.webpLow Lunge, side viewStep one foot forward and lower the back knee to the floor, front knee over the ankle. Rest your hands on your front thigh or reach your arms overhead. Let your hips sink forward and down; hold for the count, then change sides.https://physicalfeed.com/media/video/low-lunge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/warrior-i2026-10-23https://physicalfeed.com/media/video/warrior-1-side-4x5-plain.webphttps://physicalfeed.com/media/video/warrior-1-side-4x5.webpWarrior I, side viewStep one foot back about a leg's length and turn it out slightly, both heels roughly in line. Bend the front knee over the ankle and square your hips and chest to the front. Reach both arms overhead and hold for the count; change sides.https://physicalfeed.com/media/video/warrior-1-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/warrior-ii2026-10-23https://physicalfeed.com/media/video/warrior-2-front-4x5-plain.webphttps://physicalfeed.com/media/video/warrior-2-front-4x5.webpWarrior II, front viewStep your feet wide, front foot forward, back foot turned in to about ninety degrees. Bend the front knee over the ankle and open your hips and chest to the side. Reach your arms out to shoulder height and look over the front hand; hold, then change sides.https://physicalfeed.com/media/video/warrior-2-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/triangle2026-10-23https://physicalfeed.com/media/video/triangle-front-4x5-plain.webphttps://physicalfeed.com/media/video/triangle-front-4x5.webpTriangle, front viewFrom a wide stance with the front foot forward, straighten both legs. Reach your front hand forward then down to your shin, ankle or a block, and the other arm to the ceiling. Open your chest to the side and look up or forward; hold, then change sides.https://physicalfeed.com/media/video/triangle-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/pigeon2026-10-23https://physicalfeed.com/media/video/pigeon-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/pigeon-three-quarter-4x5.webpPigeon, three-quarter viewFrom hands and knees, bring one knee forward behind the same-side wrist and let the shin angle across the mat. Slide the other leg straight back behind you and square your hips as best you can. Stay upright or fold forward over the front shin; breathe for the count, then change sides.https://physicalfeed.com/media/video/pigeon-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/supine-twist2026-10-23https://physicalfeed.com/media/video/supine-twist-front-4x5-plain.webphttps://physicalfeed.com/media/video/supine-twist-front-4x5.webpSupine Twist, front viewLie on your back and draw one knee toward your chest. Guide the knee across your body toward the floor with the opposite hand, opening the other arm out to the side. Let both shoulders stay down; hold for the count, then change sides.https://physicalfeed.com/media/video/supine-twist-front-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bridge-pose2026-10-23https://physicalfeed.com/media/video/bridge-pose-side-4x5-plain.webphttps://physicalfeed.com/media/video/bridge-pose-side-4x5.webpBridge Pose, side viewLie on your back with your knees bent and your feet flat, hip-width apart, close to your hips. Press through your feet and lift your hips, rolling up the spine one bone at a time. Keep your knees pointing forward and your neck relaxed; hold for the count, then lower slowly.https://physicalfeed.com/media/video/bridge-pose-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/corpse2026-10-23https://physicalfeed.com/media/video/corpse-side-4x5-plain.webphttps://physicalfeed.com/media/video/corpse-side-4x5.webpCorpse, side viewLie flat on your back with your legs a little apart and your arms by your sides, palms up. Let your feet fall open and your whole body grow heavy. Breathe naturally for the count; this is the rest that ends the practice.https://physicalfeed.com/media/video/corpse-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/the-hundred2026-10-23https://physicalfeed.com/media/video/the-hundred-side-4x5-plain.webphttps://physicalfeed.com/media/video/the-hundred-side-4x5.webpThe Hundred, side viewLie on your back, knees bent to a tabletop, head and shoulders lifted, arms straight by your hips. Pump your arms up and down a few inches while breathing in for five counts and out for five. Ten breaths makes the hundred; lower your head if your neck tires.https://physicalfeed.com/media/video/the-hundred-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/roll-up2026-10-23https://physicalfeed.com/media/video/roll-up-side-4x5-plain.webphttps://physicalfeed.com/media/video/roll-up-side-4x5.webpRoll-Up, side viewLie flat with your legs straight and your arms reaching to the ceiling. Nod your chin and peel your spine off the mat one bone at a time until you are folded over your legs. Reverse the roll just as slowly to lie back down.https://physicalfeed.com/media/video/roll-up-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/single-leg-circles2026-10-23https://physicalfeed.com/media/video/single-leg-circles-side-4x5-plain.webphttps://physicalfeed.com/media/video/single-leg-circles-side-4x5.webpSingle Leg Circles, side viewLie on your back with one leg reaching to the ceiling and the other long on the mat. Circle the raised leg across the body, down, around and back to the top, hips still. Do the count in one direction, reverse it, then change legs.https://physicalfeed.com/media/video/single-leg-circles-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/rolling-like-a-ball2026-10-23https://physicalfeed.com/media/video/rolling-like-a-ball-side-4x5-plain.webphttps://physicalfeed.com/media/video/rolling-like-a-ball-side-4x5.webpRolling Like a Ball, side viewSit near the front of the mat, knees bent, holding your shins, balancing just behind your tailbone. Round your spine and roll back to your shoulder blades, then roll up to balance again without your feet touching down. Keep the shape of a ball the whole way.https://physicalfeed.com/media/video/rolling-like-a-ball-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/single-leg-stretch2026-10-23https://physicalfeed.com/media/video/single-leg-stretch-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/single-leg-stretch-three-quarter-4x5.webpSingle Leg Stretch, three-quarter viewLie on your back, head and shoulders lifted, one knee drawn in with your hands on it and the other leg reaching long. Switch legs, keeping your trunk still and your lower back on the mat. Breathe out on each switch.https://physicalfeed.com/media/video/single-leg-stretch-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/double-leg-stretch2026-10-23https://physicalfeed.com/media/video/double-leg-stretch-side-4x5-plain.webphttps://physicalfeed.com/media/video/double-leg-stretch-side-4x5.webpDouble Leg Stretch, side viewLie on your back, head and shoulders lifted, hugging both knees in. Breathe in and reach your arms and legs away from each other, then breathe out and circle the arms round to hug the knees again. Keep your lower back on the mat throughout.https://physicalfeed.com/media/video/double-leg-stretch-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/spine-stretch-forward2026-10-23https://physicalfeed.com/media/video/spine-stretch-forward-side-4x5-plain.webphttps://physicalfeed.com/media/video/spine-stretch-forward-side-4x5.webpSpine Stretch Forward, side viewSit tall with your legs straight and a little apart, arms reaching forward at shoulder height. Breathe out and round forward from the top of your head, reaching past your feet, as if over a beach ball. Breathe in and stack your spine back up to sitting tall.https://physicalfeed.com/media/video/spine-stretch-forward-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/saw2026-10-23https://physicalfeed.com/media/video/saw-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/saw-three-quarter-4x5.webpSaw, three-quarter viewSit tall with your legs straight and wide, arms out to the sides. Twist toward one leg and reach the opposite hand past the little toe, sawing the air three times. Roll back up to tall, then change sides.https://physicalfeed.com/media/video/saw-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/swan2026-10-23https://physicalfeed.com/media/video/swan-side-4x5-plain.webphttps://physicalfeed.com/media/video/swan-side-4x5.webpSwan, side viewLie face down with your hands under your shoulders and your legs long. Press your hips into the mat and lift your chest, lengthening the front of your body. Lower with control and repeat for the count.https://physicalfeed.com/media/video/swan-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/swimming2026-10-23https://physicalfeed.com/media/video/swimming-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/swimming-three-quarter-4x5.webpSwimming, three-quarter viewLie face down with your arms and legs reaching long and lifted an inch off the mat. Flutter opposite arm and leg up and down as you breathe in for five counts and out for five. Keep your head in line with your spine.https://physicalfeed.com/media/video/swimming-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/shoulder-bridge2026-10-23https://physicalfeed.com/media/video/shoulder-bridge-side-4x5-plain.webphttps://physicalfeed.com/media/video/shoulder-bridge-side-4x5.webpShoulder Bridge, side viewLie on your back, knees bent, feet flat and hip-width apart. Roll your hips up until you rest on your shoulder blades, then lift one foot and lower it with control. Change legs, then roll the spine down one bone at a time.https://physicalfeed.com/media/video/shoulder-bridge-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/side-kick-series2026-10-23https://physicalfeed.com/media/video/side-kick-series-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/side-kick-series-three-quarter-4x5.webpSide Kick Series, three-quarter viewLie on your side with your legs slightly forward of your hips and your head resting on your arm. Lift the top leg to hip height and kick it forward with two small pulses, then sweep it back. Keep your trunk still throughout; do the count, then change sides.https://physicalfeed.com/media/video/side-kick-series-three-quarter-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/bulgarian-split-squat2026-10-23https://physicalfeed.com/media/video/dumbbell-bulgarian-split-squat-side-4x5-plain.webphttps://physicalfeed.com/media/video/dumbbell-bulgarian-split-squat-side-4x5.webpBulgarian Split Squat, side viewStand a stride in front of a bench or a sturdy step, holding a dumbbell in each hand at your sides. Rest the top of one foot on the bench behind you, and check that the front foot is far enough forward that its knee stays over the middle of the foot as you descend. Bend the front knee and lower…https://physicalfeed.com/media/video/dumbbell-bulgarian-split-squat-side-4x5-plain.mp462026-09-28yes https://physicalfeed.com/m/reverse-lunge2026-10-23https://physicalfeed.com/media/video/bodyweight-reverse-lunge-side-4x5-plain.webphttps://physicalfeed.com/media/video/bodyweight-reverse-lunge-side-4x5.webpReverse Lunge, side viewStand tall with your feet hip-width apart and your arms relaxed at your sides. Step one foot back about two feet, onto the ball of that foot, and lower straight down until the back knee is just above the floor. Keep the front shin upright and your torso tall. Push through the front foot to bring…https://physicalfeed.com/media/video/bodyweight-reverse-lunge-side-4x5-plain.mp462026-10-22yes https://physicalfeed.com/m/paused-squat2026-10-23https://physicalfeed.com/media/video/paused-back-squat-three-quarter-4x5-plain.webphttps://physicalfeed.com/media/video/paused-back-squat-three-quarter-4x5.webpPaused Squat, three-quarter viewSet the bar across the back of your shoulders, just below the neck, and step back from the rack with your feet shoulder-width apart, toes turned slightly out. Bend your knees and hips to sit down between your heels, chest up, until your thighs are at least level with the floor. Stop at the bottom…https://physicalfeed.com/media/video/paused-back-squat-three-quarter-4x5-plain.mp462026-10-22yes https://physicalfeed.com/m/paused-bench-press2026-10-23https://physicalfeed.com/media/video/paused-bench-press-side-4x5-plain.webphttps://physicalfeed.com/media/video/paused-bench-press-side-4x5.webpPaused Bench Press, side viewLie back on a flat bench with your feet flat on the floor. Lift the bar from the rack with a medium grip and hold it over your chest, arms locked. Lower the bar under control until it touches the middle of your chest. Hold it there, still, for the count your coach set. Keep it resting on your chest…https://physicalfeed.com/media/video/paused-bench-press-side-4x5-plain.mp462026-10-22yes https://physicalfeed.com/m/paused-deadlift2026-10-23https://physicalfeed.com/media/video/paused-deadlift-side-4x5-plain.webphttps://physicalfeed.com/media/video/paused-deadlift-side-4x5.webpPaused Deadlift, side viewStand with the middle of your feet under the bar. Take a shoulder-width overhand grip and set your back flat, hips a little above your knees. Push the floor away to lift the bar, keeping it against your legs and your back at the same angle. Stop with the bar just below your knees and hold still for…https://physicalfeed.com/media/video/paused-deadlift-side-4x5-plain.mp462026-10-22yes