Exercise Tutorials

A complete guide to strength and conditioning movements, organized by category. Each card includes a description, media placeholders, and quick cues for proper form.

Push-Up

Description:
A timeless upper-body strength builder that works the chest, shoulders, and triceps while reinforcing core stability.

Media:

• GIF: push-up-demo.gif
• Analytical Model: push-up-muscles.svg

Quick Cues:

• Keep body in a straight line.
• Lower chest under control.
• Push the floor away explosively.

Air Squat

Description:
The foundation of lower-body strength. Squats strengthen the quads, glutes, and hamstrings while teaching posture, balance, and mobility.

Media:

• GIF: air-squat-demo.gif
• Analytical Model: air-squat-muscles.svg

Quick Cues:

• Sit hips back and down.
• Keep chest tall.
• Knees track with toes.

Pull-Up

Description:
A fundamental pulling exercise that builds a strong back, shoulders, and grip. Scalable with bands or machines.

Media:

• GIF: pull-up-demo.gif
• Analytical Model: pull-up-muscles.svg

Quick Cues:

• Start from a dead hang.
• Lead with your back, not arms.
• Chin clears the bar each rep.

Sit-Up

Description:
Strengthens abdominals and hip flexors, improving core endurance.

Media:

• GIF: sit-up-demo.gif
• Analytical Model: sit-up-muscles.svg

Quick Cues:

• Control the descent.
• Avoid pulling on your neck.
• Keep feet anchored.

Plank

Description:
An isometric core hold that develops stability in abs, glutes, and shoulders.

Media:

• GIF: plank-demo.gif
• Analytical Model: plank-muscles.svg

Quick Cues:

• Elbows under shoulders.
• Brace abs, squeeze glutes.
• Keep hips level.

Goblet Squat

Description:
A squat performed with a dumbbell or kettlebell held at the chest. Builds strength while reinforcing upright posture.

Media:

• GIF: goblet-squat-demo.gif
• Analytical Model: goblet-squat-muscles.svg

Quick Cues:

• Hold weight tight to chest.
• Elbows inside knees at bottom.
• Keep chest tall.

Step-Ups

Description:
Unilateral leg exercise that builds balance, coordination, and lower-body strength.

Media:

• GIF: step-up-demo.gif
• Analytical Model: step-up-muscles.svg

Quick Cues:

• Drive through front heel.
• Avoid pushing off back leg.
• Control the descent.

Lunges (Walking, Split, Bulgarian)

Description:
Strengthens quads, glutes, and hamstrings while challenging balance and stability.

Media:

• GIF: lunge-demo.gif
• Analytical Model: lunge-muscles.svg

Quick Cues:

• Step long enough to keep front knee over ankle.
• Drop back knee straight down.
• Stay tall through torso.

Hip Thrust / Glute Bridge

Description:
Posterior chain exercise targeting glutes and hamstrings. Essential for speed and power.

Media:

• GIF: hip-thrust-demo.gif
• Analytical Model: hip-thrust-muscles.svg

Quick Cues:

• Drive through heels.
• Squeeze glutes at top.
• Avoid arching lower back.

Romanian Deadlift (RDL)

Description:
A hip-hinge that develops hamstrings, glutes, and spinal erectors.

Media:

• GIF: rdl-demo.gif
• Analytical Model: rdl-muscles.svg

Quick Cues:

• Soft bend in knees.
• Push hips back, not down.
• Keep bar close to body.

Sumo Deadlift / Sumo to Goblet Squat

Description:
A wide-stance deadlift variation emphasizing inner thighs, glutes, and back.

Media:

• GIF: sumo-deadlift-demo.gif
• Analytical Model: sumo-deadlift-muscles.svg

Quick Cues:

• Toes out, wide stance.
• Drive knees out.
• Keep chest lifted.

Calf Raises (Standing, Seated, Single-Leg)

Description:
Simple but effective movement for calf strength and ankle stability.

Media:

• GIF: calf-raise-demo.gif
• Analytical Model: calf-raise-muscles.svg

Quick Cues:

• Full range of motion (heels drop, rise high).
• Pause at top.
• Control on the way down.

Leg Press

Description:
Machine-based compound lift targeting quads, hamstrings, and glutes with stability support.

Media:

• GIF: leg-press-demo.gif
• Analytical Model: leg-press-muscles.svg

Quick Cues:

• Feet shoulder-width on platform.
• Lower under control.
• Don’t lock knees at top.

Leg Curl (Machine / Lying)

Description:
Isolation exercise for hamstrings.

Media:

• GIF: leg-curl-demo.gif
• Analytical Model: leg-curl-muscles.svg

Quick Cues:

• Don’t arch lower back.
• Control both up and down.
• Keep hips pressed to pad.

Bench Press (Flat, Incline, Close-Grip, Floor Press)

Description:
Classic compound lift for chest, triceps, and shoulders. Variations shift emphasis.

Media:

• GIF: bench-press-demo.gif
• Analytical Model: bench-press-muscles.svg

Quick Cues:

• Feet flat, back tight.
• Bar to mid-chest.
• Elbows ~45° from torso.

Shoulder Press (Seated, Standing, Arnold, Scott, Push Press, Windmill)

Description:
Overhead pressing builds delts, triceps, and stability. Variations emphasize different heads of the shoulder.

Media:

• GIF: shoulder-press-demo.gif
• Analytical Model: shoulder-press-muscles.svg

Quick Cues:

• Brace core.
• Press straight up, not forward.
• Don’t flare ribs.

Dips (Triceps or Chest Focus)

Description:
Bodyweight pressing variation targeting chest, shoulders, and triceps.

Media:

• GIF: dip-demo.gif
• Analytical Model: dip-muscles.svg

Quick Cues:

• Keep elbows close for triceps focus.
• Lean forward for chest focus.
• Don’t let shoulders shrug.

Fly Variations (Underhand, Around the World)

Description:
Isolation movement for chest development.

Media:

• GIF: fly-demo.gif
• Analytical Model: fly-muscles.svg

Quick Cues:

• Slight bend in elbows.
• Open arms wide, squeeze together.
• Control both directions.

Row Variations (Bent-Over, Prone, Single-Arm, High/Low Incline, Commando)

Description:
Rows strengthen lats, rhomboids, traps, and biceps. Angles emphasize different areas.

Media:

• GIF: row-demo.gif
• Analytical Model: row-muscles.svg

Quick Cues:

• Keep back flat.
• Pull elbows toward hips.
• Squeeze shoulder blades.

Pull-Over

Description:
Targets chest and lats with a unique stretch and contraction.

Media:

• GIF: pull-over-demo.gif
• Analytical Model: pull-over-muscles.svg

Quick Cues:

• Keep arms slightly bent.
• Lower until biceps align with ears.
• Drive back to start with lats/chest.

Shrugs

Description:
Isolation exercise for trapezius.

Media:

• GIF: shrug-demo.gif
• Analytical Model: shrug-muscles.svg

Quick Cues:

• Elevate shoulders straight up.
• Hold squeeze at top.
• Don’t roll shoulders.

Roll Outs / Ab Wheel

Description:
Dynamic core extension strengthening abs and lats.

Media:

• GIF: ab-rollout-demo.gif
• Analytical Model: ab-rollout-muscles.svg

Quick Cues:

• Start from knees.
• Keep hips tucked.
• Don’t let lower back arch.

Russian Twists

Description:
Rotational ab movement targeting obliques.

Media:

• GIF: russian-twist-demo.gif
• Analytical Model: russian-twist-muscles.svg

Quick Cues:

• Rotate torso, not just arms.
• Keep feet controlled.
• Touch floor lightly each side.

Side Plank

Description:
Strengthens obliques and hip stabilizers.

Media:

• GIF: side-plank-demo.gif
• Analytical Model: side-plank-muscles.svg

Quick Cues:

• Elbow under shoulder.
• Lift hips high.
• Keep body straight.

Hanging Knee / Leg Raise

Description:
Core exercise emphasizing lower abs and hip flexors.

Media:

• GIF: leg-raise-demo.gif
• Analytical Model: leg-raise-muscles.svg

Quick Cues:

• Avoid swinging.
• Brace abs before lifting.
• Controlled descent.

Windshield Wipers

Description:
Advanced rotational core movement.

Media:

• GIF: windshield-wiper-demo.gif
• Analytical Model: windshield-wiper-muscles.svg

Quick Cues:

• Keep core braced.
• Lower slowly side to side.
• Don’t let shoulders lift.

Supermans

Description:
Prone extension strengthening lower back, glutes, and shoulders.

Media:

• GIF: superman-demo.gif
• Analytical Model: superman-muscles.svg

Quick Cues:

• Raise arms and legs together.
• Pause at top.
• Don’t jerk movement.

Box Jumps

Description:
Explosive plyometric move for lower-body power.

Media:

• GIF: box-jump-demo.gif
• Analytical Model: box-jump-muscles.svg

Quick Cues:

• Land softly, knees bent.
• Fully extend on takeoff.
• Step down to protect joints.

Kettlebell Swings

Description:
Explosive hip hinge developing posterior chain and conditioning.

Media:

• GIF: kb-swing-demo.gif
• Analytical Model: kb-swing-muscles.svg

Quick Cues:

• Drive hips forward.
• Don’t squat the movement.
• Keep arms relaxed.

Battle Ropes

Description:
Dynamic conditioning tool for arms, shoulders, and core endurance.

Media:

• GIF: battle-rope-demo.gif
• Analytical Model: battle-rope-muscles.svg

Quick Cues:

• Keep core braced.
• Drive waves from hips.
• Maintain rhythm.

Sled Push/Pull

Description:
Strength and conditioning exercise for legs, hips, and core.

Media:

• GIF: sled-demo.gif
• Analytical Model: sled-muscles.svg

Quick Cues:

• Drive through legs.
• Keep torso leaned forward.
• Small, powerful steps.

Farmer’s Carry / Walks

Description:
Loaded carry that strengthens grip, core, and posture.

Media:

• GIF: farmer-carry-demo.gif
• Analytical Model: farmer-carry-muscles.svg

Quick Cues:

• Stand tall, shoulders back.
• Short, controlled steps.
• Don’t let weights drift out.

Medicine Ball Slams

Description:
Full-body power exercise emphasizing explosive core extension and flexion.

Media:

• GIF: med-ball-slam-demo.gif
• Analytical Model: med-ball-slam-muscles.svg

Quick Cues:

• Use hips and core, not just arms.
• Slam ball straight down.
• Reset quickly.

Race Day Checklist | Sendō

Race Day Checklist What to bring. What to do. How to stay calm. You’ve trained hard. You’ve put in the miles. Now race day is here—and your only job is to show up ready. But race day isn’t the time to wing it. This checklist covers

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