Exercise library
Every move, explained by our coaches
How to do each exercise step by step, the muscles it works, what you need and a first set to try — at your desk, at home, in a gym or outside.
Programs
Courses from our coaches: a few weeks, a few minutes a day. Train when you can — a missed day is just a day.
with Kaira
with Jace
At your desk25
Quiet moves for a working day: no floor, no sweat, no change of clothes.
Chin TuckDistance GazeEye PalmingEye RollsFinger Tendon GlideLevator Scapulae StretchNeck Side ReleaseScapular SqueezeSeated Cat-CowSeated Figure-Four StretchSeated Neck RotationSeated Side BendSeated Spinal TwistSeated Thoracic ExtensionShoulder RollShoulder ShrugSit-to-StandStanding Calf RaiseStanding Hip Flexor StretchStanding Hip HingeStanding MarchWall SlideWrist CirclesWrist Extensor StretchWrist Flexor Stretch
Mobility21
Stretches and joint work that make moving easier.
90/90 Hip SwitchBand Shoulder Pass-ThroughCat-CowChild's PoseDeep Squat HoldDoorway Chest StretchFloor AngelFloor Thoracic OpenerFoam Roller Thoracic ExtensionHalf-Kneeling Hip Flexor StretchKneeling Ankle RockOpen Book RotationStanding Chest OpenerStanding Forward FoldStanding Quad StretchSupine Figure-Four StretchSupine Hamstring StretchThread the NeedleWall Calf StretchWall Posture HoldWorld's Greatest Stretch
Strength78
Moves for muscle and strength — with your own weight or with weights.
Band External RotationBand Face PullBand Pull-ApartBand RowBand-Assisted Pull-UpBarbell Back SquatBarbell Bench PressBarbell Bent-Over RowBarbell DeadliftBarbell Hip ThrustBodyweight SquatBulgarian Split SquatCable CrunchCable Face PullCable Triceps PushdownChair DipChest-Supported Machine RowChin-UpDead BugDead HangDecline Push-UpDiamond Push-UpDumbbell Bench PressDumbbell Bent-Over RowDumbbell Biceps CurlDumbbell Floor PressDumbbell Hip ThrustDumbbell Lateral RaiseDumbbell Reverse LungeDumbbell Romanian DeadliftDumbbell Shoulder PressDumbbell Step-UpFarmer's CarryFront PlankGlute BridgeGoblet SquatHammer CurlHanging Knee RaiseHip Abduction MachineHollow HoldIncline Dumbbell PressIncline Push-UpInverted RowKnee Push-UpLat PulldownLeg ExtensionLeg PressLying Leg CurlMachine Calf RaiseMachine Chest PressMachine Shoulder PressOne-Arm Dumbbell RowOverhead Dumbbell Triceps ExtensionPallof PressPec Deck FlyPike Push-UpPistol SquatProne Back ExtensionProne Cobra HoldProne T RaiseProne Y RaisePull-UpPush-UpReverse LungeReverse Pec DeckScapular Pull-UpScapular Push-UpSeated Cable RowSeated Calf RaiseSeated Leg CurlSide PlankSingle-Leg Glute BridgeSingle-Leg Romanian DeadliftSplit SquatStep-UpSuitcase CarryWall Push-UpWall Sit
Conditioning15
Rounds that raise your heart rate: jump rope, intervals, shadow boxing and more.
Train with Kaira and Jace
Sport AI builds these moves into short workouts for your week and leads you through every one of them. Free.