80/20 Strength Library

The 80/20 Strength Library is a collection of endurance strength exercises. These are the same exercises found in our Premium Strength Plans, with this page providing larger exercise images and videos. While this library can be used to create your own custom plan, the Premium Strength Plans include the exercise descriptions, are scheduled to match your 80/20 training plan, and ordered to maximize running or triathlon performance. Please also review the document Understanding Your Premium 80/20 Strength Training Plan. Don't forget to check out the companion 80/20 Workout Library for a suite of swim, bike and run workouts that can be loaded to your compatible device.

Workout Name	Image	Video	At-Home Exercise	Upper Body	Lower Body	Core
90.9	90.90				x
4 point knee eccentric	4 point knee eccentric	Video	x		x
4 point knee eccentric 2	4 point knee eccentric 2		x		x
4 point rocks	4 point rocks	Video	x		x
4 point shoulder taps 2 angle	4 point shoulder taps 2 angle				x
addcutor band	addcutor band	Video	x		x
addcutor band supine	addcutor band supine	Video	x		x
adductor band stretch	adductor band stretch	Video	x		x
adductor band stretch2	adductor band stretch2				x
adductor foam roller png	adductor foam roller png	Video	x		x
adductor foam rolling 2	adductor foam rolling 2				x
adductor side lying	adductor side lying	Video	x		x
adductor side lying2	adductor side lying2	Video	x		x
adductor squeeze3	adductor squeeze3	Video	x		x
adductor squeeze4	adductor squeeze4				x
adductor squeeze5	adductor squeeze5				x
adductor squeeze6	adductor squeeze6				x
adductor squeeze7	adductor squeeze7				x
adductor squeeze8	adductor squeeze8				x
adductor tilt	adductor tilt	Video	x		x
adductor tilt 2	adductor tilt 2	Video	x		x
air squat	air squat				x
ankle rom	ankle rom	Video	x		x
anterior shin foam roller	anterior shin foam roller	Video	x		x
around the world	around the world	Video	x		x
ASLR	ASLR	Video	x		x
aslr 2	aslr 2				x
assisted fxn reach	assisted fxn reach	Video	x		x
assisted fxn reach 2	assisted fxn reach 2				x
assisted fxn reach 3	assisted fxn reach 3				x
assisted leg swing		Video	x		x
assisted rdl	assisted rdl	Video	x		x
backwards quad stretch	backwards quad stretch				x
band ant hip	band ant hip	Video	x		x
band bent over row 2 (change)	band bent over row 2 (change)			x
band big toe passover	band big toe passover	Video	x		x
band big toe single	band big toe single				x
band big toe single foot	band big toe single foot				x
band big toe single standing	band big toe single standing				x
band big toe2	band big toe2				x
band clams	band clams	Video	x		x
band clams isometric		Video	x		x
band hip drive	band hip drive	Video	x		x
band hip ext	band hip ext	Video	x		x
band knee hip ext	band knee hip ext	Video	x		x
band mini squat	band mini squat	Video	x		x
band mini squat ATW	band mini squat ATW	Video	x		x
band mini squat2	band mini squat2	Video	x		x
band peroneal	band peroneal	Video	x		x
band squat	band squat				x
band tibialis anterior	band tibialis anterior	Video	x		x
band tibialis posterior	band tibialis posterior	Video	x		x
barbell DL	barbell DL				x
barbell hip hinge	barbell hip hinge				x
barbell hip thrust	barbell hip thrust	Video			x
barbell RDL	barbell RDL	Video			x
bear crawl	bear crawl	Video	x
bench 2 leg hip ext spread	bench 2 leg hip ext spread				x
bench 2 leg hip extension	bench 2 leg hip extension	Video			x
bench ITB stretch	bench ITB stretch	Video			x
bent knee chicken pecker2	bent knee chicken pecker2				x
bent over row	bent over row	Video
big toe band curl	big toe band curl	Video	x		x
big toe band single 2	big toe band single 2		x		x
big toe elevated calf raise2	big toe elevated calf raise2	Video	x		x
big toe elevated calf stretch	big toe elevated calf stretch	Video	x		x
bird dog	bird dog	Video	x		x
bird dog row	bird dog row	Video	x
bottoms up single leg balance	bottoms up single leg balance	Video	x	x	x
bottoms up SL balance	bottoms up SL balance				x
box squat	box squat	Video	x		x
box squat with weight	box squat with weight	Video	x
butt scoot	butt scoot	Video	x		x
butterfly forward fold	butterfly forward fold				x
calf foam roller	calf foam roller	Video	x		x
calf isometrics		Video	x		x
calf lacrosse ball	calf lacrosse ball	Video	x		x
calf pin and stretch	calf pin and stretch				x
calf raise toe elevated	calf raise toe elevated				x
calf raise toes in	calf raise toes in	Video			x
calf raise toes out	calf raise toes out	Video			x
calf stretch	calf stretch	Video	x		x
calf stretch2	calf stretch2				x
cat cow	cat cow	Video	x		x
childs pose	childs pose				x
chops	chops	Video	x	x	x	x
clams	clams	Video	x		x
cobra	cobra	Video	x		x
coppenhagen ankles	coppenhagen ankles	Video	x		x
coppenhagen knees	coppenhagen knees	Video	x		x
coppenhagen up and down	coppenhagen up and down	Video	x		x
corkscrew foot	corkscrew foot	Video	x		x
counter weight lunge	counter weight lunge				x
dead bug	dead bug	Video	x		x	x
deadlift all angles	deadlift all angles				x	x
deadlift elevated	deadlift elevated				x	x
deadlift front	deadlift front				x	x
deadlift side	deadlift side				x	x
deadlift with barbell	deadlift with barbell	Video			x	x
deadlift with kettlebell	deadlift with kettlebell	Video	x		x	x
diver 2		Video	x		x
donkey kicks	donkey kicks	Video	x		x
donkey whip	donkey whip				x
double leg calf raise block	double leg calf raise block	Video	x		x
double leg calf raise2	double leg calf raise2				x
double leg glute bridge	double leg glute bridge	Video	x		x
double leg hamstring curl swiss ball	double leg hamstring curl swiss ball	Video	x		x
double leg hamstring curl swiss ball 2	double leg hamstring curl swiss ball 2				x
double leg hamstring eccentric swiss ball	double leg hamstring eccentric swiss ball				x
down dog	down dog	Video	x
elevated deadlift2	elevated deadlift2	Video			x	x
elevated hamstring bridge		Video	x		x
elevated KB deadlift	elevated KB deadlift	Video	x		x
elevated pushup	elevated pushup	Video	x	x
elevated sumo	elevated sumo	Video			x	x
extender foam roller	extender foam roller				x
face down quad	face down quad				x
farmers walk	farmers walk	Video		x	x	x
fire hydrant	fire hydrant	Video	x		x
floor hamstring	floor hamstring				x
floor quad kneeling	floor quad kneeling				x
foam roller ball OH	foam roller ball OH				x
foam roller chest opener	foam roller chest opener				x
foam roller leg lifts	foam roller leg lifts	Video	x		x	x
foot dome	foot dome				x
foot in and outs	foot in and outs				x
forward bend	forward bend	Video	x		x
forward lean	forward lean				x
four point hip sit	four point hip sit				x
frog	frog	Video	x		x
front plank	front plank	Video	x		x	x
front squat	front squat	Video	x		x	x
glider	glider	Video	x		x
glute bridge iso holds at top	glute bridge iso holds at top	Video	x		x
glute bridge iso holds at top 2	glute bridge iso holds at top 2		x		x
glute foam roller	glute foam roller	Video	x		x
glute lacrosse ball	glute lacrosse ball	Video	x		x
glute stretch	glute stretch		x		x
goblet squat	goblet squat	Video	x		x
goblet squat 1	goblet squat 1		x		x
goblet squat 2	goblet squat 2				x
goblet squat 3	goblet squat 3	Video			x
good morning	good morning				x
good morning or strait leg DL	good morning or strait leg DL	Video			x
ground hamstring	ground hamstring				x
ground hip flexor - psoas stretch	ground hip flexor	Video	x		x
ground ITB stretch	ground ITB stretch		x		x
ground itb stretch 2	ground itb stretch 2				x
halo	halo		x	x
halo knees	halo knees		x	x
halo split stance	halo split stance		x	x
hamstring band 3	hamstring band 3	Video	x		x
hamstring bridge	hamstring bridge	Video	x		x
hamstring bridge with leg lift	hamstring bridge with leg lift	Video	x		x
hamstring extender	hamstring extender	Video	x		x
hamstring floor 2	hamstring floor 2		x		x
hamstring foam roller	hamstring foam roller	Video	x		x
hamstring forward bend	hamstring forward bend				x
hamstring forward bend R and L	hamstring forward bend R and L				x
hamstring isometric swiss ball	hamstring isometric swiss ball				x
hamstring slider double leg curl	hamstring slider double leg curl	Video	x		x
hamstring slider double leg eccentric	hamstring slider double leg eccentric	Video	x		x
hamstring slider single leg curls	hamstring slider single leg curls	Video	x		x
hamstring slider single leg eccentric	hamstring slider single leg eccentric	Video	x		x
hamstring strait leg hip hinge	hamstring strait leg hip hinge		x		x
heel bridge	heel bridge		x		x
heels elevated squat	heels elevated squat	Video	x		x
heels elevated squat2	heels elevated squat2		x		x
hip airplane 2	hip airplane 2	Video	x		x
hip airplane front	hip airplane front		x		x
hip airplane side	hip airplane side		x		x
hip drop	hip drop		x		x
hip extensor stretch floor	hip extensor stretch floor		x		x
hip extensor stretch floor 2	hip extensor stretch floor 2		x		x
hip flexion drive and swings		Video	x		x
hip flexor quad stretch	hip flexor quad stretch		x		x
hip flexor stretch ground side	hip flexor stretch ground side		x		x
hip hike	hip hike	Video	x		x
hip hike3	hip hike3		x		x
hip hinge	hip hinge	Video	x		x
hip hinge RDL	hip hinge RDL		x		x
hip hinge thoracic spine rotation	hip hinge thoracic rotation	Video	x		x
hip opener	hip opener		x		x
hip opener 2	hip opener 2		x		x
hip rock		Video	x		x
in and out	in and out	Video	x		x
in line pallof	in line pallof	Video	x	x		x
inline split stance	inline split stance		x		x
isometric elevated hamstring bridge		Video	x		x
ITB band stretch	ITB band stretch		x		x
ITB foam roller	ITB foam roller	Video	x		x
KB passover	KB passover	Video	x		x
kb swing	kb swing	Video	x		x	x
kettlebell passover	kettlebell passover		x		x
knee to chest	knee to chest		x		x
knee to chest 2	knee to chest 2		x		x
kneeling glute sit	kneeling glute sit		x		x
kneeling hip thrust	kneeling hip thrust		x		x
kneeling pallof	kneeling pallof	Video	x	x		x
kossak	kossak	Video	x		x
kossak 2	kossak 2	Video	x		x
lateral glute foam roller	lateral glute foam roller	Video	x		x
lateral glute lacrosse ball	lateral glute lacrosse ball		x		x
leg forward mini squat	leg forward mini squat		x		x
leg swings with resistance	leg swings	Video	x		x
leg whip	leg whip		x		x
lifts	lifts	Video	x	x		x
little toe band	little toe band		x		x
little toe band2	little toe band2		x		x
little toes up	little toes up		x		x
lumbar rotation	lumbar rotation	Video	x		x
lunge	lunge		x		x
lunge counter weight	lunge counter weight	Video	x		x
lunge rotation	lunge rotation	Video	x		x
marching elevated hamstring bridge		Video	x		x
mcgill side bridge	mcgill side bridge	Video	x		x	x
mcgill side bridge2	mcgill side bridge2		x		x	x
mini lunge	mini lunge		x		x
mini squat	mini squat	Video	x		x
mini squat hip hike		Video	x		x
monster walk ankle side 2	monster walk ankle side 2		x		x
monster walk ankles side	monster walk ankles side		x		x
monster walk forward	monster walk forward		x		x
monster walk forward 2	monster walk forward 2		x		x
monster walk knees - side to side	monster walk knees	Video	x		x
mulligan hip	mulligan hip	Video	x		x
mulligan post hip	mulligan post hip	Video	x		x
norwegain down up - isometric	norwegain down up	Video	x		x
norwegian neg	norwegian neg	Video	x		x
outside of foot mob	outside of foot mob	Video	x		x
outside toes band pass-over		Video	x		x
peroneal foam roller	peroneal foam roller	Video	x		x
pigeon 1	pigeon 1	Video	x		x
pigeon2	pigeon2		x		x
plank leg lift	plank leg lift		x			x
Plank pass through		Video	x			x
plank pull through band	plank pull through band	Video	x
plank saw	plank saw	Video	x			x
plank saw 1 leg	plank saw 1 leg	Video	x			x
plank saw sliders	plank saw2	Video	x			x
plantar flexion stretch	plantar flexion stretch		x		x
plantar lacrosse ball	plantar lacrosse ball	Video	x		x
plantar stretch	plantar stretch	Video	x		x
post tib calf raise	post tib calf raise	Video	x		x
prayer stretch	prayer stretch	Video	x		x
praying squat	praying squat	Video	x		x
pretzel		Video	x		x
push up	push up	Video	x	x		x
quad foam roller	quad foam roller	Video	x		x
quad lateral lean	quad lateral lean		x		x
quad rdl	quad rdl	Video	x		x
quad rdl 2	quad rdl 2		x		x
quad rdl2	quad rdl2		x		x
quad wall stretch	quad wall stretch	Video	x		x
quarter squat	quarter squat	Video	x		x
quarter squat heels elevated	quarter squat heels elevated		x		x
RDL CW	RDL CW		x		x
resisted hip thrust	resisted hip thrust		x		x
RFE split squat	RFE split squat	Video	x		x
rfe split squat 2	rfe split squat 2		x		x
RNT clam	RNT clam	Video	x		x
RNT lunge	RNT lunge	Video	x		x
RNT mini squat	RNT mini squat	Video	x		x
rolling plank	rolling plank	Video	x			x
runners lunge		Video	x		x
seal	seal		x		x
seated lateral flexion		Video	x		x
short foot dome	short foot dome		x		x
short foot toe curl	short foot toe curl		x		x
side bridge knees	side bridge knees	Video	x		x
side leg raise	side leg raise	Video	x		x
side leg raise band	side leg raise band	Video	x		x
side leg raise band isometric		Video	x		x
side leg raise2	side leg raise2	Video	x		x
side lying ITB bench 2	side lying ITB bench 2		x		x
side plank	side plank	Video	x		x
side plank ball btw legs	side plank ball btw legs	Video	x		x
side plank crunch	side plank crunch		x			x
side plank row	side plank row		x	x		x
side step up	side step up	Video	x
side whip	side whip		x		x
singe leg RDL side view	singe leg RDL side view		x		x
single leg balance	single leg balance	Video	x		x
single leg balance EC	single leg balance EC		x		x
single leg balance eyes closed	single leg balance eyes closed	Video	x		x
single leg balance unstable	single leg balance unstable	Video	x		x
single leg balanced EC unstable	single leg balanced EC unstable	Video	x		x
single leg balnce unstable	single leg balnce unstable	Video	x		x
single leg bench hip extension		Video			x
single leg box squat	single leg box squat	Video	x		x
single leg box squat 2	single leg box squat 2		x		x
single leg box squat eccentric	single leg box squat eccentric	Video	x		x
single leg box squat weight	single leg box squat weight		x		x
single leg calf raise	single leg calf raise	Video	x		x
single leg calf raise 2	single leg calf raise 2	Video	x		x
single leg calf raise block	single leg calf raise block		x		x
single leg deadlift	single leg deadlift		x		x
single leg deadlift 2	single leg deadlift 2		x		x
single leg deadlift 23	single leg deadlift 23		x		x
single leg deadlift 5	single leg deadlift 5		x		x
single leg deadlift weight	single leg deadlift weight		x		x
single leg deadlift2	single leg deadlift2		x		x
single leg dome back view	single leg dome back view		x		x
single leg glute bridge	single leg glute bridge	Video	x		x
single leg glute bridge 3	single leg glute bridge 3		x		x
single leg glute bridge2	single leg glute bridge2		x		x
single leg hamstring bridge	single leg hamstring bridge	Video	x		x
single leg hamstring curl swiss ball	single leg hamstring curl swiss ball	Video	x		x
single leg hamstring eccentric swiss ball	single leg hamstring eccentric swiss ball	Video	x		x
single leg hamstring eccentric swiss ball 2	single leg hamstring eccentric swiss ball 2	Video	x		x
single leg hamstring eccentric swiss ball 3	single leg hamstring eccentric swiss ball 3		x		x
single leg mini squat backwards	single leg mini squat backwards		x		x
single leg mini squat to side	single leg mini squat to side		x		x
single leg press 1 arm	single leg press 1 arm		x		x
single leg press 2 arms	single leg press 2 arms	Video	x		x
single leg rdl	single leg rdl	Video	x		x
single leg rdl 2	single leg rdl 2		x		x
Single leg RDL 45 degrees	Single leg RDL 45 degrees	Video	x		x
single leg rdl counter weight	single leg rdl counter weight	Video	x		x
single leg rdl counter weight 2	single leg rdl counter weight 2		x		x
single leg rdl to row	single leg rdl to row	Video	x		x
single leg row	single leg row	Video	x		x
single leg squat	single leg squat		x		x
single leg squat box	single leg squat box	Video	x		x
single leg stance 2	single leg stance 2		x		x
single leg swing forward backward	single leg swing forward backward	Video	x		x
sinlge leg stance	sinlge leg stance		x		x
sitting knee to chest	sitting knee to chest		x		x
skater squat	skater squat	Video	x		x
soleus raise 1 leg	soleus raise 1 leg	Video	x		x
soleus raise 2 legs	solues raise 2 legs	Video	x		x
soleus stretch	soleus stretch		x		x
sphinx		Video	x		x
split squat		Video	x		x
split squat assisted	split squat assisted	Video	x		x
split squat counter weight	split squat counter weight	Video	x		x
split stance pallof	split pallof	Video	x		x
split stance press	split stance press	Video	x		x
split stance row	split stance row	Video	x		x
squat	squat				x
squat 2	squat 2				x
squat leg slide out	squat leg slide out				x
squat pallof	squat pallof	Video	x		x
squat rotation	squat rotation				x
squat rotation 2	squat rotation 2				x
squat rotation 3	squat rotation 3				x
standing adductor behind	standing adductor behind		x		x
standing adductor front	standing adductor front		x		x
standing hip flexion band	standing hip flexion band	Video	x		x
standing hip flexion bent knee	standing hip flexion bent knee		x		x
standing hip flexor knee drive and leg swing assisted	standing hip flexor strait leg	Video	x		x
standing lateral lean	standing lateral lean	Video	x		x
standing quad	standing quad	Video	x		x
star balance	star balance	Video	x		x
step up and drive	step up and drive	Video			x
step up and drive2	step up and drive2				x
step up and reach		Video	x		x
step up ball	step up ball				x
step up ball 2	step up ball 2				x
step up ball OH	step up ball OH				x
step up knee drive	step up knee drive				x
step up leg swing	step up leg swing				x
step up with twist	step up with twist	Video			x
step ups	step ups	Video			x
stiff leg rdl	stiff leg rdl	Video	x		x
stir the pot - add graphic	stir the pot - add graphic	Video	x		x
strait leg chicken pecker	strait leg chicken pecker		x		x
strait leg rdl - diver	strait leg rdl	Video	x		x
suitcase carry	suitcase carry				x
sumo deadlift	sumo deadlift	Video			x
sumo deadlift 2	sumo deadlift 2				x
supine band hip flexor knee drives	supine band hip flexor	Video	x		x
supported leg drive	supported leg drive		x		x
supported leg swing	supported leg swing		x		x
swiss ball crunch leg lift	swiss ball crunch leg lift	Video	x		x	x
swiss ball hamstring curl arms up	swiss ball hamstring curl arms up	Video	x		x
swiss ball knee drive	swiss ball knee drive	Video	x			x
swiss ball leg lift	swiss ball leg lift	Video	x			x
swiss ball plank	swiss ball plank	Video	x			x
swiss ball rollout	swiss ball rollout	Video	x			x
swiss ball twist		Video		x
t exercise	t exercise		x	x
t spine foam roller	t spine foam roller	Video	x	x
t spine foam roller 2	t spine foam roller 2		x	x
t spine foam roller OH CW	t spine foam roller OH CW		x	x
t4 rotation	t4 rotation		x	x
talus mob	talus mob	Video	x		x
TFL Band	TFL Band	Video	x		x
thoracic bridge	thoracic bridge		x		x
thoracic spine rot hip ext ground	thoracic spine rot hip ext ground		x		x
thoracic Spine Rotation		Video	x
tib ant kb lift	tib ant kb lift		x		x
toe curl	toe curl		x		x
toe curl lift	toe curl lift		x		x
toe splay	toe splay		x		x
torsional buttress 2	torsional buttress 2	Video	x			x
torsional buttress side view	torsional buttress side view		x			x
turkish get up	turkish get up	Video	x	x	x	x
turkish get up 2	turkish get up 2		x	x	x	x
upper thoracic spine rotation		Video	x
vasso strap - rotational strap drive	vasso strap	Video	x		x
w exercise	w exercise		x	x
wall ball hip hikes	wall ball hip hikes		x		x
wall calf stretch	wall calf stretch		x		x
wall hip hike	wall hip hike	Video	x		x
wall hip hike2	wall hip hike2		x		x