Training

Barbell Hip Thrust

Barbell hip thrust is a very effective exercise for strengthening the gluteal muscles . This exercise helps to improve both the strength and size of the gluteal muscles, while strengthening...

Step Mill

Step Mill is a great cardio machine that effectively trains legs , glutes and cardiovascular endurance . It simulates the sensation of climbing stairs, providing an intense workout with low...

Turkish Get-Up

Turkish Get-Up Turkish Get-Up (TGU) is a full-body exercise that strengthens the shoulders , core muscles and hips . This functional movement is excellent for improving balance, mobility and stability....

Pendlay Row

The Pendlay Row is a strength exercise that builds strength in the back, including the lats , upper back and biceps . The exercise is particularly useful because each repetition...

Shout Climb

Rope Climb is an effective exercise for strengthening the upper body muscles , especially the back, biceps and core. The exercise requires both strength and technique, as well as good...

Landmine Press

The Landmine Press is an excellent exercise that mainly trains the shoulders , chest and core muscles . This functional exercise gives you the opportunity to press weights overhead in...

Shrugs

Shrugs are a simple but effective exercise that focuses on strengthening the upper back, especially the trapezius muscles. This makes the exercise excellent for improving posture, strengthening the shoulders, and...

Decline Push-up

Decline Push-up is an advanced variation of the classic push-up, which focuses on strengthening the upper part of the chest, shoulders and triceps. By placing the feet higher than the...

Walking Lunges

Walking Lunges are a dynamic variation of traditional lunges that challenge the balance and strength of the lower body, especially thighs , glutes , and hamstrings . This exercise also...

Hanging Leg Raise

Hanging Leg Raise is an advanced exercise that mainly trains the core muscles , focusing on the lower abdominal muscles and hip flexors . This exercise strengthens the core and...

Mountain Climbers

Mountain Climbers is a dynamic bodyweight exercise that activates several muscle groups simultaneously, including the core , legs , and shoulders . The exercise is great for improving both fitness...

Cable Tricep Pushdown

The Cable Tricep Pushdown is an effective exercise that isolates the triceps and helps build strength and muscle mass in the upper arms. This exercise provides resistance throughout the entire...

Seated Row

Seated Row is an excellent exercise for training the back muscles , especially the latissimus dorsi , trapezius , and rhomboids . The exercise helps improve posture, strengthen the back,...