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GYM-Exercise

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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm bent-over rear delt fly [/INST]The single-arm bent-over rear delt fly is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically the rear head of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg knee-tap squat [/INST]The single-leg knee-tap squat is a single-leg squat variation that involves “floating” the back leg over the ground on the descent until touching just the knee to the ground or a pad. It is similar to a lunge, but without touching the back foot to the ground. It is an intense strength and coordination challenge that can work in any strength- or athleticism-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Split Jump [/INST]The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It can be performed for time or reps in power training, and is also effective in any fat-loss or athleticism-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Curl [/INST]The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating Deltoid Raise [/INST]The dumbbell front raise to lateral raise combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side lunge cross-body heel-touch [/INST]The side lunge cross-body heel-touch is a lower-body exercise targeting the quads, glutes, and hamstrings. The heel-touch adds a slight rotational challenge. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell lunge with biceps curl [/INST]The dumbbell lunge with biceps curl combines an isometric hold at the bottom of a lunge with a dumbbell biceps curl. The two exercises combine to target the legs, core, and biceps. The curl will determine the amount of weight you can use, but even a light weight will make the lunge hold seriously challenging. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Barbell Military Press [/INST]The military press is a compound movement used to build size and strength in the shoulders. It was once contested as a fourth powerlift, but is rarely competed anymore. However, being able to press a significant weight overhead remains a popular marker of upper-body strength. The military press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Cable Reverse Crunch On Ball [/INST]The cable reverse crunch on a BOSU is performed on top of a BOSU ball between two cable pulleys, which helps target the lower abdominals specifically and is more proprioceptively challenging than a cable reverse crunch on the floor. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pull-up - Gethin Variation [/INST]The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of “relative strength” which is strength in relation to bodyweight. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm cable pull-over [/INST]The straight-arm cable pull-over is an exercise that focuses on the muscles of the lats (latissimus dorsi) and chest using a cable stack and a flat bench. It is most commonly used for higher reps, such as 10-15 or more, in muscle-building workouts. It is also an effective substitute for dumbbell pull-overs or a pull-over machine, if you don't have access to them or they aggravate your shoulders. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball leg curl [/INST]The exercise ball leg curl is an exercise targeting the hamstrings. In particular, it targets the knee flexion function of the hamstrings, as opposed to deadlift variations, which target the other hamstring function, hip flexion. Many lifters opt for this exercise when they don't have access to a lying leg curl machine, but it is worth considering even if you already do machine curls. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball knee roll-in [/INST]The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position and drawing the knees in toward the chest. This is a fairly advanced abdominal move requiring a fair amount of core strength. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suitcase crunch [/INST]The suitcase crunch is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. It is similar to a V-up, but the lower back stays flat against the ground. It can be performed for time or reps in the ab-focused portion of any workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm band low row [/INST]The single-arm band low row is a single-arm row variation utilizing a band for resistance that is anchored low. It targets the muscles of the middle back, like the lats (latissimus dorsi) and rhomboids, but also the core. It is usually performed for moderate to high reps, at least 8-15 reps per set, in the later stages of a back or upper-body workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight Flyes [/INST]The double-bar roll-out chest fly is a chest exercise that utilizes two rotating barbells as "handles" for a chest fly. It targets the muscles of the chest, but is also an intense core workout. It's a tough movement that is usually performed in the chest-focused portion of a workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling cable crunch [/INST]The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominis or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps, such as 8-12 reps per set or higher. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell deadlift- [/INST]The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a "conventional" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body shoulder stretch [/INST]The cross-body shoulder stretch targets increased flexibility in the shoulders. It is a common inclusion in upper-body dynamic warm-ups prior to training or sports, but can also be performed anytime to "limber up" the upper body. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball superman [/INST]The exercise ball superman is a slightly more advanced variation of the bodyweight superman exercise. It targets many muscles along the posterior or backside of the body, including the rear deltoids, trapezius, spinal erectors, glutes, and hamstrings. It can be done for time or reps as part of a warm-up, paired with movements in a workout, or as a mobility or recovery exercise. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Elevated Cable Rows [/INST]The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band skullcrusher [/INST]The band skullcrusher is a variation of the popular bench exercise targeting the triceps muscles. It is usually performed for moderate to high reps as part of an upper-body or arm-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crab toe-touch [/INST]The crab toe-touch is a full-body exercise targeting the glutes, hamstrings, quads, and core. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Incline Dumbbell Biceps Curl [/INST]The incline dumbbell biceps curl is an isolation exercise targeting the biceps. This variation targets the long head of the biceps more than a traditional curl and there is more overall tension to this muscle. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable lying twist on ball [/INST]The cable lying twist on ball is an exercise targeting the core and obliques with the added challenge of stability to keep from losing position on the unstable surface. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner side plank band row [/INST]The partner side plank band row is an abdominal exercise where two partners perform side planks while pulling on the opposite ends of an exercise band. This technique can be done for time or reps in any ab-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-over dumbbell rear delt fly [/INST]The bent-over dumbbell rear delt fly is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically the rear head of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Eiffel Tower leg raise [/INST]The Eiffel Tower leg raise is a bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It is similar to a V-up, but with the added challenge of “drawing” a pyramid shape in the air with the legs during each rep. It can be performed for time or reps in the core-focused portion of any workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell walking calf raise [/INST]The dumbbell walking calf raise is a dynamic exercise targeting the calf muscles of the lower leg, particularly the gastrocnemius muscle. It can be performed for distance or for reps. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell alternating floor press [/INST]The kettlebell alternating floor press limits the range of motion you would achieve with a dumbbell or kettlebell bench press, but still targets the chest, triceps, and anterior delts. This allows you to build strength in the top portion of the lift, overload the triceps, and work on strengthening the shoulder stabilizers. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Clean and press [/INST]The clean and press is a full-body lift comprised of two movements: the clean, where the bar is pulled from the floor and caught in the front rack position in three pulls or phases, followed by the overhead press. Decades ago, it was contested in the Olympics. Today, it remains a worthy centerpiece of a power and strength training program, and has full-body benefits when done for low reps as well as moderate to high reps. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Deadlift - Gethin Variation [/INST]The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a "conventional" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternate Incline Dumbbell Curl [/INST]The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 rep per arm or more, as part of upper-body or arm-focused training. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine pistol squat [/INST]The Smith machine pistol squat is a machine-based exercise that targets the quads, glutes, and hamstrings. It is similar in form to a pistol squat but is performed with a bar on the shoulders. This adds extra resistance, but also eliminates some of the balance challenge of single-leg squats. This squat variation can be performed in low reps for strength or for higher reps for muscle gain. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-over plate rear delt raise [/INST]The bent-over plate rear delt raise is an exercise targeting the rear heads of the shoulders, or deltoids. You can also use dumbbells or other light weights for a similar effect. This movement is usually performed as part of a dynamic warm-up or as a high-rep burnout movement on a shoulder or back day. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Partner target sit-up [/INST]The partner target sit-up is a core exercise where one partner performs sit-ups, while the other uses his or her hands to create a target for them to reach for. This increases the challenge of each rep. It can be performed for time or reps in the ab-focused portion of any workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell hip thrust- [/INST]The barbell hip thrust is a popular exercise that targets the posterior chain, particularly the glutes and hamstrings. It involves fully extending your hips while holding a weighted barbell across the front of the hips. It is a great movement to activate the glutes prior to other lower-body training, but can also be performed in the main part of a workout, or for high reps as a glute burnout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Overhead Rope Triceps Extension [/INST]The rope overhead triceps extension is a single-joint exercise focused on the triceps and using a cable stack with a rope handle. The overhead position targets the long head of the triceps in particular. Many lifters save this move for last in their triceps workout, performing it for moderate to high reps, like at least 8-12 reps or higher. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating dumbbell snatch [/INST]The alternating dumbbell snatch is an explosive exercise that builds full-body power and targets the muscles of the hips, back, and shoulders. Performing it by alternating arms gives each arm the chance to recover, allowing you to do a greater amount of quality work. It can be performed for low reps with a focus on power and speed, or for higher reps to build muscle or as part of a metabolic conditioning circuit. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Skullcrusher [/INST]The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case scenario. The bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper body or arms-focused workout. No need to chase a 1RM on this move! </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hands-elevated push-up [/INST]The hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Having the hands higher than the feet makes it easier than push-ups on the floor, but also puts the emphasis more on the triceps. It can be used as a substitute for floor push-ups or as a mechanical dropset after maxing out on floor push-ups. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Burpee [/INST]The burpee is a high-intensity exercise that recruits the entire body to build strength and aerobic capacity. It is common in CrossFit workouts and group fitness classes, but can also be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Barbell Press Behind Neck [/INST]The standing behind-the-head press is a classic shoulder exercise that was used widely during bodybuilding's professed Golden Era. In addition to the deltoids, it also works the trapezius and triceps muscles. It may not be a good choice for some people's shoulders, depending on their injury history. It can be trained in strength-focused rep ranges, but is more commonly trained in moderate to high reps, such as 8-15 reps per set. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-Grip Front Lat Pulldown [/INST]The close-grip pull-down is a variation on the lat pull-down, acable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Toe-touch [/INST]The toe-touch is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. It can be performed for time or reps in the ab-focused portion of any workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Spider plank jack [/INST]The spider plank jack is a bodyweight core exercise that begins in a straight-arm plank, then combines a spider crunch and a plank jack into a single sequence. It can be performed as bodyweight core training or for conditioning in a fat-loss or athleticism-focused circuit. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell overhead triceps extension [/INST]The incline dumbbell overhead triceps extension is a popular exercise targeting the triceps muscles. The incline angle helps to target the long head of the triceps in particular. This exercise is usually performed for moderate to high reps as part of an upper-body or arm-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable EZ-Bar Preacher Curl - Gethin Variation [/INST]The cable preacher curl is a single-joint arm exercise that builds strength and size in the biceps using a cable stack and a preacher bench. It is popular in muscle-building arm workouts because the angle of the bench effectively removes the shoulders from the movement, largely isolating the biceps. It is generally performed for higher reps, at least 8-15 per set. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Preacher Curl [/INST]The EZ-bar preacher curl is a classic exercise for building bigger biceps. This move is all about isolation. With the back of the upper arms against the pad, it’s next to impossible to cheat. Go light, get a great pump, and build that peak! </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable rear delt row [/INST]The standing cable rear delt row primarily targets the rear deltoids. This movement also hits the traps, rhomboids, and biceps. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side plank hip dip [/INST]The side plank hip dip is a dynamic version of the side plank exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It can be performed for time or reps and can work in a warm-up or in the core-focused portion of any workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Behind-the-head skullcrusher [/INST]The behind-the-head skullcrusher is a variation on a triceps exercise that has been a staple of bodybuilders for decades. In this version, instead of the bar coming down lightly to the forehead, the bar tracks over the top of the head without touching it. Skullcrushers are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout. If a straight bar is uncomfortable for your wrists or elbows, try using an angled EZ-bar. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine shoulder press [/INST]The Smith machine shoulder press is a machine-based exercise targeting the deltoid muscles. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a shoulder or upper-body focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Child's pose [/INST]Child’s pose is a traditional yoga pose that is also popular in fitness and strength training. It targets mobility of the thoracic spine and control of the vertebral column. It can be performed for time or reps as part of a dynamic warm-up or as a mobility or restorative exercise anytime. It can also work as part of a yoga or bodyweight sequence with other poses. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell crusher [/INST]The dumbbell crusher is a dumbbell complex that combines a squat with a dumbbell curl, followed by a triceps press. It targets the legs, glutes, biceps, shoulders, and triceps in a single sequence, making it a great way to burn serious calories and hit a lot of muscles in a short period of time. The upper-body movements will determine the amount of weight you can effectively use. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Chest Press - Gethin Variation [/INST]The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine low row- [/INST]The machine low row is a popular exercise targeting the back muscles, particularly the lats (latissimus dorsi), rhomboids, and middle and lower trapezius. Machine row variations are often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or back-focused portion of a workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine lunge squat [/INST]The Smith machine lunge squat is an exercise targeting the quads, glutes, and hamstrings. Using added weight allows you to overload the exercise beyond body weight and perform the movement in strength ranges. The Smith machine mimics a barbell but provides more stability. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Stationary bike [/INST]The stationary bike is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stationary bike also helps develop the lower body. Stationary bikes come in multiple variations, ranging from ones that resemble riding a bike, to recumbent bikes, to fan bikes that work both the arms and the legs. No matter the variation, a stationary bike can work well at higher speeds for interval-style conditioning training, but also works well at slower paces for steady-state cardio. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Step-up with knee raise [/INST]The step-up with knee raise is a lower-body exercise targeting the quads, glutes, and hamstrings. It differs from a traditional step-up in that at the top, you lift the trailing leg up to full hip flexion. This gives the exercise a greater range of motion and more of a focus on powerful hip extension in the working leg. When performed with body weight, these are usually performed for high reps as part of a dynamic warm-up, as cardio acceleration, or as part of the lower-body portion of a workout or circuit. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Sprawl Frog Kick [/INST]The sprawl frog kick is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a traditional sprawl, but with an extra hop in the middle of each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-Up Wide [/INST]The wide push-up is a variation of the push-up with the hands wider than shoulder-width apart. It targets upper-body muscle groups including the chest, shoulders, and triceps, but has more of a chest emphasis than narrower-grip push-up variations. If wide push-ups lead to pain in the front of your shoulder, opt for a narrower version. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell stiff-legged deadlift [/INST]The dumbbell stiff-legged deadlift is a dumbbell exercise that targets the hamstrings, glutes, lower and upper back, and core. The difference between a stiff-legged deadlift and a Romanian deadlift is primarily the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Stiff-legged deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. Feel free to wear a weight belt to protect your lower back. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine straight-legged hip raise [/INST]The Smith machine straight-legged hip raise is an exercise targeting the abdominal muscles. Because of the potential awkwardness of getting into position, it is usually performed for moderate to high reps, such as 8-12 reps per set or more. If your Smith machine has safety bars, set them at a height that allows you a full range of motion while giving adequate protection from the weight potentially falling. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell swing [/INST]The kettlebell swing is a popular lower-body exercise emphasizing the hamstrings, glutes, and back muscles. It is often used to train explosive power, for aerobic or cardiovascular conditioning, in circuit training, or as an accessory movement for the deadlift. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate-weighted push-up [/INST]The plate-weighted push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, triceps, shoulders, upper back, and core. You can balance a plate on your upper back yourself, but it's easier and safer to have someone else put it there. If you stack a few plates up, be sure to have a spotter close at hand. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell bent-over row to clean [/INST]The kettlebell bent-over row to clean is a combination kettlebell exercise that targets many of the muscles of the upper body including the lats (latissimus dorsi), biceps, shoulders, and core. It also strengthens and trains power output of the lower body. It can be done for reps or for time as a strength or muscle-focused complex, or in circuit-style training for conditioning or fat loss. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine upright row [/INST]The Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Single-Arm Dumbbell Press [/INST]The single-arm standing shoulder press builds shoulder muscle but with two major differences from the standard seated dumbbell shoulder press. It’s done one arm at a time, as well as standing, which may allow more weight to be used. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell thruster [/INST]The kettlebell thruster is a popular kettlebell movement that combines a kettlebell front squat with a kettlebell press, while holding the bell in a goblet or bottoms-up grip. It is preceded by a clean at the start of each set, and you can perform a clean between each rep if you choose. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-leg box squat [/INST]The single-leg box squat is a bodyweight exercise that targets the muscles of the lower body, including the quads, glutes, and hamstrings. It is similar in form to a pistol squat, except that you sit to a box. This allows you to customize the depth of the movement to your movement abilities and mobility level. For this reason, the single-leg box squat is a popular movement for building leg strength in beginning trainees. It can be performed in lower strength-focused rep ranges, such as 5-8 reps per leg, or for higher reps for muscle building. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide push-up plank hold [/INST]The wide push-up plank hold is a full-body exercise targeting the core. Because the arms aren't directly under the body, it can be more difficult than traditional push-up planks, especially for the upper back and chest, but also for the core. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm landmine pull and press [/INST]The single-arm landmine pull and press is an explosive rotational movement using a barbell anchored in a landmine device. It combines a pull off the floor with rotation and finishes with a press. It is usually performed for low reps per set with an emphasis on speed and form, not moving heavy weight. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body sit-up [/INST]The cross-body sit-up is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. It involves bringing the opposite-side knee and elbow together, usually alternating sides with each rep. It can be performed for time or reps as part of the ab-focused portion of any workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Landmine Press and Catch [/INST]The single-arm linear jammer is an explosive pressing movement performed using an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The linear jammer involves pressing the weight into the air, then catching it with the other hand. The movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges, for lower reps with a focus on explosive pressing power, or for higher reps. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Full Squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Russian Bar Dip [/INST]The Russian dip is a chest-and-triceps building exercise that resembles the chest dip, albeit with a twist that makes it even harder and more taxing. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-Ups - Close Triceps Position [/INST]The close push-up is an upper-body exercise that targets the chest, triceps, and shoulders. The close hand position places more emphasis on the triceps. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sissy squat [/INST]The sissy squat is a bodyweight squat variation that involves letting the knees travel far over the toes, placing an extreme stretch on the quads. This movement targets the quad muscles directly and can be performed in partial or full ranges of motion based on knee health and pain. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Cable Reverse Crunch [/INST]The cable reverse crunch is performed on the ground facing away from a high pulley, which helps target the lower abdominals specifically. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating dumbbell front raise [/INST]The alternating dumbbell front raise is a single-joint exercise targeting the shoulder muscles, particularly the front or anterior deltoids. Performing the movement one shoulder at a time gives a momentary rest to each side while the other is working, potentially allowing you to do more reps during each set. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline Dumbbell Flyes [/INST]The decline dumbbell chest fly is an upper body isolation exercise targeting the lower chest. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Jump Squat [/INST]The jump squat is an explosive bodyweight exercise targeting the quads, hamstrings, and glutes. It is also a serious cardiovascular challenge when done for reps. It can be performed as a power exercise to build jumping power, or in any fat-loss or athleticism-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> BFR overhand straight-bar push-down [/INST]The blood flow restriction (BFR) overhand straight-bar push-down is an arm movement that builds triceps size and strength using a cable stack, straight-bar grip, and blood flow restriction bands. It is popular in high-rep "pump"-style arm workouts. The bands should be placed as high as possible on your arms, at a tightness of no greater than 8 on a scale of 10. Most BFR workouts recommend using a far lighter weight than usual, perhaps as low as 25-50 percent of a normal working weight. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-press [/INST]The push-press is an overhead press variation in which the barbell is pushed upward with assistance from the lower body. This "push" helps the weight travel through the sticking point of a strict press. The push-press is commonly performed as part of barbell complexes, power training for all types of athletics, or as a powerful shoulder exercise. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band split squat [/INST]The band split squat is a band movement targeting the quads, glutes, and hamstrings. It can be performed either for time or reps, and is often included as part of a fat-loss or athleticism-focused circuit workout. Leaning back places more emphasis on the glutes and hamstrings, while standing straight up targets the quads. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable cross-over [/INST]The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper-body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout or a finishing movement at the end. It is often used in combination with other presses or flyes to target the chest from different angles. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell crab reach [/INST]The kettlebell crab reach is a kettlebell pressing exercise in which the lifter presses a kettlebell overhead while in a modified single-arm bridge position. The simple addition of a weight makes the reach far more difficult, challenging the muscles of the back, shoulders, glutes, and core. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-jerk [/INST]The push-jerk is a movement in which the barbell is pushed from the front rack position to overhead with help from the legs. It differs from the push-press in that the lifter dips under the bar rather than simply pushing it up. It is popular in CrossFit workouts and Olympic weightlifting, as well as power training for athletics. It is usually performed for low reps, focusing on power and movement quality. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing cable crunch [/INST]The standing cable crunch is a popular core isolation exercise using a rope attachment. It primarily targets the rectus abdominis or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps, such as 8-12 reps per set or higher. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Hammer Curl [/INST]The alternating hammer curl is performed with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended crunch- [/INST]The suspended crunch is an abdominal exercise performed with the feet in the stirrups of a suspension strap system. It targets the muscles of the core, most prominently the rectus abdominis or "six-pack" muscles, but also taxes the shoulders and deep core muscles. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight Reverse Lunge [/INST]The reverse lunge is a lower-body exercise targeting the quads, glutes, and hamstrings. The reverse lunge places more emphasis on the glutes than other lunge variations. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated palms-up wrist curl [/INST]The seated palms-up wrist curl is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side kick-through to kettlebell high pull [/INST]The side kick-through to kettlebell high pull is a combination of a popular bodyweight exercise and an explosive kettlebell movement. Between them, the pairing targets the traps, shoulders, core, hips, hamstrings, and glutes. This combination can be performed for time or for reps, often as circuit-style training for conditioning or fat loss. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded compass jump squat [/INST]The banded compass jump squat is an explosive squat variation performed with a band around the thighs just above the knees. This increases muscle activation in the hips and glutes, while the squat targets the quads, hamstrings, and glutes. The landing for each jump is a 90-degree rotation from the starting position. The banded compass jump squat can be performed for low reps as a power-focused exercise, or for higher reps to build muscle in the lower body, challenge conditioning, and burn fat. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Leg Press [/INST]The seated leg press is a lower body exercise that targets the quads, adductors, glutes, and hamstrings. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Triceps Extension - Gethin Variation [/INST]The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Upright Row [/INST]The barbell upright row is a barbell exercise that builds stronger and bigger traps. Many lifters combine this move with either their back or shoulder workout since it involves both body parts. </s>

<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse-grip cable straight-bar push-down [/INST]The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to do with how the hands are positioned holding the bar: the palms facing up rather than down. Because grip will be a limiting factor, this movement is usually performed for moderate to high reps, such as 8-12 reps per set or higher. </s>