Exercise glossary

The 22 movements in TrailFree's strength trainer, grouped into legs, core, upper body and mobility. Each shows how it is logged and the form cue a trainer would give while watching you. Deliberately trail-relevant, and free of near-maximal lifts and plyometrics.

Legs

• SquatWeights
  Sit back and down, knees tracking over toes, heels planted.
  In: Trail legs (bodyweight), Trail legs (weights), Everyday strong, Lean circuit, Builder, lower body, Strong for life
• DeadliftWeights
  Bar close, back long, push the floor away. Never rush a deadlift.
  In: Trail legs (weights), Builder, lower body
• LungeWeights
  Long step, back knee kisses the floor, front heel does the work.
  In: Trail legs (bodyweight), Runner's legs, Lean circuit, Builder, lower body
• Step-upWeights
  Full foot on the box, drive through the heel, no push-off below.
  In: Trail legs (weights), Runner's legs
• Calf raiseWeights
  All the way up, slow on the way down. Trail ankles are made here.
  In: Trail legs (bodyweight), Trail legs (weights), Runner's legs, Spring ankles, Builder, lower body
• Glute bridgeBodyweight
  Squeeze at the top for a full second, glutes, not lower back.
  In: Trail legs (bodyweight), Mobility reset, Everyday strong, Runner's legs, Strong for life
• Wall sitBodyweightTimed hold
  Thighs parallel, back flat on the wall, hands off the knees.
  In: Spring ankles, Strong for life
• Single-leg balanceBodyweightTimed hold
  Bare feet, soft knee, eyes ahead. Wobbling is the exercise.
  In: Runner's legs, Strong for life

Core

• PlankBodyweightTimed hold
  One straight line, shoulder to heel. Breathe, don't hold.
  In: Trail legs (bodyweight), Core for the saddle, Everyday strong, Lean circuit
• Side plankBodyweightTimed hold
  Stack the hips, push the floor away. Both sides count.
  In: Core for the saddle, Spring ankles
• Dead bugBodyweight
  Lower back stays glued down; move slower than feels natural.
  In: Core for the saddle
• Russian twistBodyweight
  Rotate from the ribs, not the arms. Slow is strong.
  In: Core for the saddle, Lean circuit
• SupermanBodyweight
  Lift arms and legs a hand's width, hold a breath, lower slowly.
  In: Strong for life

Upper body

• Push-upBodyweight
  Body in one line, elbows at forty-five degrees, chest to fist height.
  In: Upper-body balance, Everyday strong, Lean circuit
• Pull-upBodyweight
  Chest to the bar's level, full hang between reps. Bands are allowed.
  In: Upper-body balance
• RowWeights
  Pull to the ribs, squeeze the shoulder blades, no shrugging.
  In: Upper-body balance, Lean upper body, Builder, upper body
• Overhead pressWeights
  Ribs down, glutes on, press to a full lockout overhead.
  In: Upper-body balance, Builder, upper body
• Chest pressWeights
  Elbows at forty-five degrees; press smooth, lower slower.
  In: Lean upper body, Builder, upper body
• Biceps curlWeights
  Elbows pinned to your sides, no swinging it up.
  In: Lean upper body, Builder, upper body
• Lateral raiseWeights
  Light weight, lead with the elbows, stop at shoulder height.
  In: Lean upper body

Mobility

• Hip flexor stretchBodyweightTimed hold
  Tuck the pelvis first, then shift forward, feel the front of the hip.
  In: Mobility reset
• Hamstring stretchBodyweightTimed hold
  Hinge from the hips with a long spine; bend the knee if it bites.
  In: Mobility reset, Spring ankles

These build the routine library. For how sessions get harder over time, see how progression works.

Strength library