HYDRA Fluid Power · Blood Pump Station
LAOxygen-Rich Inflow The Buddy-Assisted Sky Reach Wing Stretch The Buddy-Assisted Sky Reach Wing StretchLeft Atrium · HIIT Perfusion · 150 mmHg LVHigh-Pressure Pump The Above-Head Cable Bicep Pull The Above-Head Cable Bicep PullLeft Ventricle · Strength Pump · 95 mmHg AOSystemic Output The Sit-Up with a Sky-Push Twist The Sit-Up with a Sky-Push TwistAorta · Power Output · 135 mmHg RAOxygen-Poor Return The Dual Open-Hand Iron Ball Catch The Dual Open-Hand Iron Ball CatchRight Atrium · Yoga Return · 131 mmHg RVPulmonary Pump The Unilateral Iron Bar Deep Knee Bend The Unilateral Iron Bar Deep Knee BendRight Ventricle · Endurance Flow · 143 mmHg PALung Circuit Output The Solo Knee Hug Floor Glide The Solo Knee Hug Floor GlidePulmonary · Recovery Circuit · 117 mmHg
Cardiac Cycle · Blood Pump Array

Today's Perfusion Chambers

Each exercise is sealed inside a beating heart chamber — the red blood cells drift through the blood, the valves open and close at heart rate, and a hover triggers perfusion: arterial blood floods the chamber, the image sharpens as oxygen-rich plasma saturates the tissue.

Live · Fresh Perfusion

Newest plasma volumes streaming through the capillary bed

The Buddy-Assisted Sky Reach Wing Stretch The Buddy-Assisted Sky Reach Wing Stretch Grab a partner and reach for the sky, because the Overhead Lat Stretch is an expert-level partner stretch… 2022 · 150 mmHg · 81% perfusion The Above-Head Cable Bicep Pull The Above-Head Cable Bicep Pull Stand between two high pulleys, reach up to grab the handles, and curl them down toward your forehead like… 2020 · 95 mmHg · 89% perfusion The Sit-Up with a Sky-Push Twist The Sit-Up with a Sky-Push Twist What do you get when you cross a sit-up with an overhead press? The Otis-Up, a beginner core and shoulder… 2019 · 135 mmHg · 98% perfusion
The Dual Open-Hand Iron Ball Catch

The Dual Open-Hand Iron Ball Catch

Legs · Capillary Flood · 2017 · lymphatic vessel · 131 mmHg

Catch two kettlebells in your open palms simultaneously, and you've just performed the Open Palm Kettlebell Clean — an expert-level exercise that takes the open palm clean and doubles the difficulty, the coordination,…

Vasodilation · 12 reps × 3 sets · 67 BPM peak

 The Unilateral Iron Bar Deep Knee Bend Legs · Capillary Flood · 2024 · just migrated · 143 mmHg The Solo Knee Hug Floor Glide Glutes · Oil Pressure · 2025 · just migrated · 117 mmHg The Half Grasshopper Yoga Pose The Half Grasshopper Yoga Pose Time to channel your inner grasshopper, because the One Half Locust is a beginner yoga-inspired exercise that… 2025 · 137 mmHg · 55% perfusion The Palms-Up Solo Sky Tricep Smasher The Palms-Up Solo Sky Tricep Smasher Hold a dumbbell overhead with your palm facing backward — yes, backward, toward the wall behind you — and… 2018 · 105 mmHg · 72% perfusion
The Palms-Down Solo Sky Tricep Crusher

The Palms-Down Solo Sky Tricep Crusher

Arms · Electrolyte Surge · 2018 · lymphatic vessel · 105 mmHg

Raise one dumbbell overhead with your palm facing forward, bend your elbow to lower the weight behind your head, and press it back up — that's the One-Arm Pronated Dumbbell Triceps Extension, a beginner tricep exercise…

Hematocrit · 11 reps × 3 sets · 83 BPM peak

 The Solo Pulldown: One Wing at a Time Back · Venous Return · 2025 · just migrated · 146 mmHg The Solo Barbell Ground-Level Push Arms · Electrolyte Surge · 2023 · just migrated · 153 mmHg The Lone Preacher Bench Arm Curl Fest Arms · Electrolyte Surge · 2022 · just migrated · 145 mmHg

Hot · High-Pressure Vessels

Capillary tracts with peak systolic throughput

The Solo Hand-Weight Chest Flatten Chest · Arterial Burst · 2025 · just migrated · 115 mmHg The Towel-Aided Solo Chin Conquest The Towel-Aided Solo Chin Conquest Can't do a one-arm chin-up? Welcome to the club — it has millions of members, and the dues are paid in… 2022 · 145 mmHg · 39% perfusion The Solo Glute Cannon Kick Behind The Solo Glute Cannon Kick Behind Attach an ankle strap to the low pulley, stand facing the machine, and kick your leg back behind you like a… 2015 · 123 mmHg · 43% perfusion The Lonely Wing Flap with a Hand Weight Shoulders · Lymph Drain · 2025 · just migrated · 115 mmHg The Solo Suitcase Earth-Pull from the Side The Solo Suitcase Earth-Pull from the Side Pick up a heavy barbell from the side like you're lifting a very heavy suitcase, and you've just discovered… 2021 · 105 mmHg · 67% perfusion The Unilateral Sky-Held Iron Goblet Drop The Unilateral Sky-Held Iron Goblet Drop Hold a kettlebell overhead with one arm and squat down with it — that's the One-Arm Overhead Kettlebell… 2017 · 127 mmHg · 82% perfusion
The Solo Palm-Catch Iron Ball Hoist

The Solo Palm-Catch Iron Ball Hoist

Legs · Capillary Flood · 2025 · lymphatic vessel · 98 mmHg

Ready to catch a kettlebell in your open palm like you're performing a very heavy magic trick? The One-Arm Open Palm Kettlebell Clean is an intermediate exercise that takes the standard kettlebell clean and removes the…

Capillary Perfusion · 12 reps × 5 sets · 150 BPM peak

 Angry Medicine Ball Meteor — Unilateral Weighted Floor Smash Angry Medicine Ball Meteor — Unilateral Weighted Floor Smash Pick up a medicine ball, lift it overhead, and slam it into the ground with the kind of furious energy that… 2021 · 130 mmHg · 67% perfusion
Landmine Leaning Pull — Unilateral Barbell Corner Row

Landmine Leaning Pull — Unilateral Barbell Corner Row

Calibration · Fluid Spectrum · 2023 · lymphatic vessel · 159 mmHg

Head to the corner of the gym — literally — because the Landmine Row, also known as the One-Arm Long Bar Row, has you leaning back and pulling a barbell that's anchored in a landmine corner attachment. This beginner…

Turbulent Flow · 17 reps × 3 sets · 66 BPM peak

 The Split-Position Sky Arc — Unilateral Kettlebell Explosive Split-Catch Snatch The Split-Position Sky Arc — Unilateral Kettlebell Explosive Split-Catch Snatch If the regular snatch wasn't exciting enough for you, allow me to introduce the One-Arm Kettlebell Split… 2016 · 157 mmHg · 78% perfusion Split-Second Sky Strike — Unilateral Kettlebell Stance-Jerk Lockout Shoulders · Lymph Drain · 2022 · just migrated · 136 mmHg The Full-Sky Iron Heist — Unilateral Kettlebell Explosive Overhead Arc The Full-Sky Iron Heist — Unilateral Kettlebell Explosive Overhead Arc Hold onto your hats, because the One-Arm Kettlebell Snatch is the king of kettlebell exercises — a single,… 2020 · 109 mmHg · 44% perfusion

Seasoned · Venous Reserves

Pooled reserves — long-tail fluid depots

Cast-Iron Back Blade Pull — Unilateral Kettlebell Hinge Row Cast-Iron Back Blade Pull — Unilateral Kettlebell Hinge Row Row a kettlebell with one arm from a hinge position, and you've got the One-Arm Kettlebell Row — an… 2024 · 114 mmHg · 80% perfusion Leg-Launched Iron Rocket — Solo Kettlebell Thrust Press Shoulders · Lymph Drain · 2018 · just migrated · 127 mmHg Diagonal Iron Sky — Solo Kettlebell Angled Overhead Lock Diagonal Iron Sky — Solo Kettlebell Angled Overhead Lock Pressing a kettlebell at an angle — not straight up, not straight out, but somewhere beautifully in between —… 2022 · 122 mmHg · 50% perfusion
Sideways Sky Push — Unilateral Kettlebell Lateral Overhead Drive

Sideways Sky Push — Unilateral Kettlebell Lateral Overhead Drive

Shoulders · Lymph Drain · 2015 · lymphatic vessel · 119 mmHg

Who says you have to press directly overhead? The One-Arm Kettlebell Military Press To The Side takes the standard kettlebell press and tilts it sideways, pressing the bell at an angle that challenges your core and…

Systolic Pressure · 10 reps × 3 sets · 68 BPM peak

 Sky-Shattering Thrust — Unilateral Kettlebell Overhead Pop Shoulders · Lymph Drain · 2016 · just migrated · 92 mmHg Grounded Iron Push — Solo Kettlebell Horizontal Press Chest · Arterial Burst · 2022 · just migrated · 128 mmHg Double-Trouble Iron Ball — Unilateral Kettlebell Clean-to-Overhead Shoulders · Lymph Drain · 2016 · just migrated · 100 mmHg The Cannonball Catch — Solo Kettlebell Power Clean The Cannonball Catch — Solo Kettlebell Power Clean Catch a cannonball — well, a kettlebell — from the floor to the rack position in one explosive motion, and… 2019 · 155 mmHg · 92% perfusion
Leaning Lateral Lift — Incline Bench Shoulder Wing

Leaning Lateral Lift — Incline Bench Shoulder Wing

Shoulders · Lymph Drain · 2022 · lymphatic vessel · 121 mmHg

Lean back and lift, because the One-Arm Incline Lateral Raise is about to give your side delts a workout from an angle they didn't see coming. This beginner shoulder exercise has you lying on an incline bench, doing a…

Chemoreceptor · 22 reps × 6 sets · 67 BPM peak

 Solo Tall-Wire Diagonal Trunk Lean (Core - Rope Novice) Core · Hydraulic Core · 2015 · just migrated · 112 mmHg Solo Horizontal Plank Iron Wing-Spread (Pecs - Iron Novice) Chest · Arterial Burst · 2022 · just migrated · 124 mmHg The Bench-Hinged Back Sculptor — Unilateral Dumbbell Pull Calibration · Fluid Spectrum · 2021 · just migrated · 121 mmHg

Archive · Blood Bank Reserve

Heritage samples preserved in the cold storage

Sideways Thigh Unlock — Lateral Front-Leg Elongation

Sideways Thigh Unlock — Lateral Front-Leg Elongation

Legs · Capillary Flood · 2021 · lymphatic vessel · 156 mmHg

Time to get sideways for your quads, because stretching them while lying on your side is the lazy-smart way to release tension in your front thighs. The On Your Side Quad Stretch is a beginner stretch that requires zero…

Stroke Volume · 10 reps × 6 sets · 106 BPM peak
Bench-Bound Thigh Loosener — Supine Front-Leg Release

Bench-Bound Thigh Loosener — Supine Front-Leg Release

Legs · Capillary Flood · 2015 · lymphatic vessel · 101 mmHg

Your quads are tighter. I know because everyone's quads are tight, and lying on a bench to stretch them is one of the most humbling and effective things you can do in a gym that doesn't involve lifting anything. The…

Lymph Flow · 13 reps × 4 sets · 73 BPM peak

 The Upright Throne — High-Bar Barbell Squat for Leg Royalty Legs · Capillary Flood · 2018 · just migrated · 93 mmHg The Ground-Level Side Waist Whittler Core · Hydraulic Core · 2015 · just migrated · 102 mmHg The Sideways Six-Pack Sculptor Core · Hydraulic Core · 2020 · just migrated · 147 mmHg The Guillotine Chest Crusher The Guillotine Chest Crusher Okay, the name sounds terrifying, and honestly, the exercise kind of is. The Neck Press — also known as the… 2024 · 158 mmHg · 96% perfusion The Cervical Foam Roller Release Ritual The Cervical Foam Roller Release Ritual Your neck has been carrying your head around all day like a very determined valet parking cars at a busy… 2016 · 156 mmHg · 58% perfusion The Pad-Supported Hamstring Halo Legs · Capillary Flood · 2021 · just migrated · 127 mmHg
The Slim-Stance Iron Squatter

The Slim-Stance Iron Squatter

Legs · Capillary Flood · 2018 · lymphatic vessel · 150 mmHg

Narrow your stance, brace your core, and prepare to squat with a foot placement so close that your knees are practically having a conversation. The Narrow Stance Squat is an intermediate barbell exercise that shifts the…

Oxygen Saturation · 11 reps × 6 sets · 146 BPM peak

 The Tight-Foot Leg Press Blaster The Tight-Foot Leg Press Blaster Slide those feet together on the leg press platform, because the Narrow Stance Leg Press is about to blast… 2020 · 108 mmHg · 49% perfusion The Snug-Stance Hack Sled Grinder Legs · Capillary Flood · 2023 · just migrated · 93 mmHg The Ring Mastery Ascension Back · Venous Return · 2021 · just migrated · 98 mmHg