Strength Library
The 80/20 Strength Library collects the endurance strength exercises used in our Premium Strength Plans, with a larger image and a video for each one. You can use it to build your own plan, but the Premium Strength Plans also include the exercise descriptions, are scheduled around your 80/20 training plan, and are ordered to improve your running or triathlon performance.
To learn how the plans work, read Understanding Your Premium 80/20 Strength Training Plan. For swim, bike and run workouts you can load to your device, see the companion 80/20 Workout Library.
Not sure which exercises suit you? Ask Mind of Matt. It can see your training and suggest a few.
Upper body
band bent over row 2 (change)
bottoms up single leg balance
At homechops
At homeelevated pushup
At homefarmers walk
halo
At homehalo knees
At homehalo split stance
At homein line pallof
At homekneeling pallof
At homelifts
At homepush up
At homeside plank row
At homeswiss ball twist
t exercise
At homet spine foam roller
At homet spine foam roller 2
At homet spine foam roller OH CW
At homet4 rotation
At hometurkish get up
At hometurkish get up 2
At homew exercise
At home
Lower body
90.9
4 point knee eccentric
At home4 point knee eccentric 2
At home4 point rocks
At home4 point shoulder taps 2 angle
addcutor band
At homeaddcutor band supine
At homeadductor band stretch
At homeadductor band stretch2
adductor foam roller png
At homeadductor foam rolling 2
adductor side lying
At homeadductor side lying2
At homeadductor squeeze3
At homeadductor squeeze4
adductor squeeze5
adductor squeeze6
adductor squeeze7
adductor squeeze8
adductor tilt
At homeadductor tilt 2
At homeair squat
ankle rom
At homeanterior shin foam roller
At homearound the world
At homeASLR
At homeaslr 2
assisted fxn reach
At homeassisted fxn reach 2
assisted fxn reach 3
assisted leg swing
At homeassisted rdl
At homebackwards quad stretch
band ant hip
At homeband big toe passover
At homeband big toe single
band big toe single foot
band big toe single standing
band big toe2
band clams
At homeband clams isometric
At homeband hip drive
At homeband hip ext
At homeband knee hip ext
At homeband mini squat
At homeband mini squat ATW
At homeband mini squat2
At homeband peroneal
At homeband squat
band tibialis anterior
At homeband tibialis posterior
At homebarbell DL
barbell hip hinge
barbell hip thrust
barbell RDL
bench 2 leg hip ext spread
bench 2 leg hip extension
bench ITB stretch
bent knee chicken pecker2
big toe band curl
At homebig toe band single 2
At homebig toe elevated calf raise2
At homebig toe elevated calf stretch
At homebird dog
At homebottoms up single leg balance
At homebottoms up SL balance
box squat
At homebutt scoot
At homebutterfly forward fold
calf foam roller
At homecalf isometrics
At homecalf lacrosse ball
At homecalf pin and stretch
calf raise toe elevated
calf raise toes in
calf raise toes out
calf stretch
At homecalf stretch2
cat cow
At homechilds pose
chops
At homeclams
At homecobra
At homecoppenhagen ankles
At homecoppenhagen knees
At homecoppenhagen up and down
At homecorkscrew foot
At homecounter weight lunge
dead bug
At homedeadlift all angles
deadlift elevated
deadlift front
deadlift side
deadlift with barbell
deadlift with kettlebell
At homediver 2
At homedonkey kicks
At homedonkey whip
double leg calf raise block
At homedouble leg calf raise2
double leg glute bridge
At homedouble leg hamstring curl swiss ball
At homedouble leg hamstring curl swiss ball 2
double leg hamstring eccentric swiss ball
elevated deadlift2
elevated hamstring bridge
At homeelevated KB deadlift
At homeelevated sumo
extender foam roller
face down quad
farmers walk
fire hydrant
At homefloor hamstring
floor quad kneeling
foam roller ball OH
foam roller chest opener
foam roller leg lifts
At homefoot dome
foot in and outs
forward bend
At homeforward lean
four point hip sit
frog
At homefront plank
At homefront squat
At homeglider
At homeglute bridge iso holds at top
At homeglute bridge iso holds at top 2
At homeglute foam roller
At homeglute lacrosse ball
At homeglute stretch
At homegoblet squat
At homegoblet squat 1
At homegoblet squat 2
goblet squat 3
good morning
good morning or strait leg DL
ground hamstring
ground hip flexor - psoas stretch
At homeground ITB stretch
At homeground itb stretch 2
hamstring band 3
At homehamstring bridge
At homehamstring bridge with leg lift
At homehamstring extender
At homehamstring floor 2
At homehamstring foam roller
At homehamstring forward bend
hamstring forward bend R and L
hamstring isometric swiss ball
hamstring slider double leg curl
At homehamstring slider double leg eccentric
At homehamstring slider single leg curls
At homehamstring slider single leg eccentric
At homehamstring strait leg hip hinge
At homeheel bridge
At homeheels elevated squat
At homeheels elevated squat2
At homehip airplane 2
At homehip airplane front
At homehip airplane side
At homehip drop
At homehip extensor stretch floor
At homehip extensor stretch floor 2
At homehip flexion drive and swings
At homehip flexor quad stretch
At homehip flexor stretch ground side
At homehip hike
At homehip hike3
At homehip hinge
At homehip hinge RDL
At homehip hinge thoracic spine rotation
At homehip opener
At homehip opener 2
At homehip rock
At homein and out
At homeinline split stance
At homeisometric elevated hamstring bridge
At homeITB band stretch
At homeITB foam roller
At homeKB passover
At homekb swing
At homekettlebell passover
At homeknee to chest
At homeknee to chest 2
At homekneeling glute sit
At homekneeling hip thrust
At homekossak
At homekossak 2
At homelateral glute foam roller
At homelateral glute lacrosse ball
At homeleg forward mini squat
At homeleg swings with resistance
At homeleg whip
At homelittle toe band
At homelittle toe band2
At homelittle toes up
At homelumbar rotation
At homelunge
At homelunge counter weight
At homelunge rotation
At homemarching elevated hamstring bridge
At homemcgill side bridge
At homemcgill side bridge2
At homemini lunge
At homemini squat
At homemini squat hip hike
At homemonster walk ankle side 2
At homemonster walk ankles side
At homemonster walk forward
At homemonster walk forward 2
At homemonster walk knees - side to side
At homemulligan hip
At homemulligan post hip
At homenorwegain down up - isometric
At homenorwegian neg
At homeoutside of foot mob
At homeoutside toes band pass-over
At homeperoneal foam roller
At homepigeon 1
At homepigeon 2
At homeplantar flexion stretch
At homeplantar lacrosse ball
At homeplantar stretch
At homepost tib calf raise
At homeprayer stretch
At homepraying squat
At homepretzel
At homequad foam roller
At homequad lateral lean
At homequad rdl
At homequad rdl 2
At homequad wall stretch
At homequarter squat
At homequarter squat heels elevated
At homeRDL CW
At homeresisted hip thrust
At homeRFE split squat
At homerfe split squat 2
At homeRNT clam
At homeRNT lunge
At homeRNT mini squat
At homerunners lunge
At homeseal
At homeseated lateral flexion
At homeshort foot dome
At homeshort foot toe curl
At homeside bridge knees
At homeside leg raise
At homeside leg raise band
At homeside leg raise band isometric
At homeside leg raise2
At homeside lying ITB bench 2
At homeside plank
At homeside plank ball btw legs
At homeside whip
At homesinge leg RDL side view
At homesingle leg balance
At homesingle leg balance EC
At homesingle leg balance eyes closed
At homesingle leg balance unstable
At homesingle leg balanced EC unstable
At homesingle leg balnce unstable
At homesingle leg bench hip extension
single leg box squat
At homesingle leg box squat 2
At homesingle leg box squat eccentric
At homesingle leg box squat weight
At homesingle leg calf raise
At homesingle leg calf raise 2
At homesingle leg calf raise block
At homesingle leg deadlift
At homesingle leg deadlift 2
At homesingle leg deadlift 23
At homesingle leg deadlift 5
At homesingle leg deadlift weight
At homesingle leg deadlift2
At homesingle leg dome back view
At homesingle leg glute bridge
At homesingle leg glute bridge 3
At homesingle leg glute bridge2
At homesingle leg hamstring bridge
At homesingle leg hamstring curl swiss ball
At homesingle leg hamstring eccentric swiss ball
At homesingle leg hamstring eccentric swiss ball 2
At homesingle leg hamstring eccentric swiss ball 3
At homesingle leg mini squat backwards
At homesingle leg mini squat to side
At homesingle leg press 1 arm
At homesingle leg press 2 arms
At homesingle leg rdl
At homesingle leg rdl 2
At homeSingle leg RDL 45 degrees
At homesingle leg rdl counter weight
At homesingle leg rdl counter weight 2
At homesingle leg rdl to row
At homesingle leg row
At homesingle leg squat
At homesingle leg squat box
At homesingle leg stance 2
At homesingle leg swing forward backward
At homesinlge leg stance
At homesitting knee to chest
At homeskater squat
At homesoleus raise 1 leg
At homesoleus raise 2 legs
At homesoleus stretch
At homesphinx
At homesplit squat
At homesplit squat assisted
At homesplit squat counter weight
At homesplit stance pallof
At homesplit stance press
At homesplit stance row
At homesquat
squat 2
squat leg slide out
squat pallof
At homesquat rotation
squat rotation 2
squat rotation 3
standing adductor behind
At homestanding adductor front
At homestanding hip flexion band
At homestanding hip flexion bent knee
At homestanding hip flexor knee drive and leg swing assisted
At homestanding lateral lean
At homestanding quad
At homestar balance
At homestep up and drive
step up and drive2
step up and reach
At homestep up ball
step up ball 2
step up ball OH
step up knee drive
step up leg swing
step up with twist
step ups
stiff leg rdl
At homestir the pot - add graphic
At homestrait leg chicken pecker
At homestrait leg rdl - diver
At homesuitcase carry
sumo deadlift
sumo deadlift 2
supine band hip flexor knee drives
At homesupported leg drive
At homesupported leg swing
At homeswiss ball crunch leg lift
At homeswiss ball hamstring curl arms up
At hometalus mob
At homeTFL Band
At homethoracic bridge
At homethoracic spine rot hip ext ground
At hometib ant kb lift
At hometoe curl
At hometoe curl lift
At hometoe splay
At hometurkish get up
At hometurkish get up 2
At homevasso strap - rotational strap drive
At homewall ball hip hikes
At homewall calf stretch
At homewall hip hike
At homewall hip hike2
At home
Core
chops
At homedead bug
At homedeadlift all angles
deadlift elevated
deadlift front
deadlift side
deadlift with barbell
deadlift with kettlebell
At homeelevated deadlift2
elevated sumo
farmers walk
foam roller leg lifts
At homefront plank
At homefront squat
At homein line pallof
At homekb swing
At homekneeling pallof
At homelifts
At homemcgill side bridge
At homemcgill side bridge2
At homeplank leg lift
At homePlank pass through
At homeplank saw
At homeplank saw 1 leg
At homeplank saw sliders
At homepush up
At homerolling plank
At homeside plank crunch
At homeside plank row
At homeswiss ball crunch leg lift
At homeswiss ball knee drive
At homeswiss ball leg lift
At homeswiss ball plank
At homeswiss ball rollout
At hometorsional buttress 2
At hometorsional buttress side view
At hometurkish get up
At hometurkish get up 2
At home
Other exercises
bear crawl
At homebent over row
bird dog row
At homebox squat with weight
At homedown dog
At homeplank pull through band
At homeside step up
At homethoracic Spine Rotation
At homeupper thoracic spine rotation
At home