Exercise Library
Form guides, photorealistic position visuals, and safe alternatives
Benchmark Verified Exercises
4 Views1. Treadmill Walk (Cardio Warm-Up)
5-minute comfortable walk to gradually raise core temperature and heart rate.
Commercial TreadmillCardiovascular System
4 Views2. Shoulder Circles (Dynamic Mobility)
Gentle arm and shoulder rotations to lubricate rotator cuff and upper-back joints.
Bodyweight (No Equipment Required)Deltoids
4 Views3. Leg Press Machine
Seated compound leg exercise strengthening quads, glutes, and hamstrings safely.
45-Degree or Seated Leg Press MachineQuadriceps
4 Views4. Seated Chest Press
Machine-based horizontal push targeting chest, front shoulders, and triceps.
Seated Chest Press MachinePectoralis Major
4 Views5. Seated Cable Row
Seated horizontal pull for upper back, lats, and posture correction.
Seated Low Cable Row Machine with V-Bar or Neutral HandleRhomboids
4 Views6. Neutral-Grip Lat Pulldown
Seated vertical pull targeting upper back lats and posture muscles.
Lat Pulldown Machine with Neutral Parallel BarLatissimus Dorsi
4 Views7. Seated Leg Curl Machine
Seated hamstring isolation strengthening back of legs and knee joint stability.
Seated Leg Curl MachineHamstrings (Biceps Femoris, Semitendinosus)
4 Views8. Leg Extension Machine
Seated quadriceps isolation strengthening thigh muscles and knee cap tracking.
Seated Leg Extension MachineQuadriceps (Rectus Femoris, Vastus Lateralis, Medialis)
4 Views9. Cable Triceps Press-Down
Standing cable extension isolating the back of arms (triceps).
High Cable Pulley with Rope or Straight BarTriceps Brachii (Lateral, Long, Medial Heads)
Complete Program Catalog
All 45+ exercises documented across Full Body A, B, C, warm-ups, and cardio
Treadmill Walk (Warm-up / Cardio / Cool-down)
Recumbent Bike (Warm-up / Cardio)
Shoulder Circles (Mobility)
Ankle Mobility Drills (Mobility)
Gentle Hip Mobility (Mobility)
Supported Sit-to-Stand (Strength / Warm-up)
Seated Leg Curl Machine (Strength)
Neutral-Grip Lat Pulldown (Strength)
Pallof Press (Core Stability)
Incline Chest Press Machine (Strength)
Chest-Supported Row (Strength)
Machine Hip Abduction (Strength)
Cable Face Pull (Upper Back / Shoulder Health)
Dead Bug (Core)
Heel Slide (Core / Lower Limb)
Leg Extension Machine (Strength)
Supported Split Squat (Strength)
Cable Triceps Press-Down (Strength)
Cable Biceps Curl (Strength)
Bird Dog (Core / Balance)
Wall Push-Up (Home Alternative)
Resistance-Band Row (Home Alternative)
Glute Bridge (Strength / Mobility)
Calf Raise with Support (Strength)