ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫
Exercise Profile
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Introduction to the ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫
ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯣꯔꯑꯥꯔꯝ, ꯔꯤꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯗ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯜꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯁꯤꯡ, ꯖꯤꯃꯅꯥꯁ꯭ꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯀꯅꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯗꯨ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯐꯒꯠꯍꯅꯕꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫
Performing the: A Step-by-Step Tutorial ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯕꯣꯔꯗ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯁꯟꯗꯣꯀꯎ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫
- ꯍꯧꯖꯤꯛ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯕꯣꯔꯗ ꯑꯗꯨꯗꯒꯤ ꯑꯃꯨꯛꯇꯪ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯍꯀꯆꯥꯡꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
- ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯁꯣꯏꯪ ꯃꯣꯁꯟ ꯑꯃꯠꯇꯥ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ; ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
- ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯁꯥꯡꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯂꯣꯌꯁꯤꯜꯂꯨ꯫
Tips for Performing ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫
- ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ: ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯗꯨ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫ ꯕꯣꯔꯗ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯕꯣꯔꯗ ꯑꯗꯨ ꯑꯣꯚꯔ-ꯒ꯭ꯔꯤꯞ ꯇꯧꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯌꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯌꯦꯟꯊꯣꯛꯅꯕꯥ ꯍꯣꯠꯅꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯊꯛꯇꯥ ꯈꯛꯇꯃꯛ ꯌꯦꯟꯊꯣꯛꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫
- ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ: ꯍꯦꯉ꯭ꯒꯠꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯂꯣꯌꯔ ꯕꯦꯛ ꯁ꯭ꯠꯔꯦꯅꯁꯨ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫ FAQs
Can beginners do the ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫?
ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠꯇꯒꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯗꯥ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯌꯥꯝꯅꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯧꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯐꯖꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯤꯒꯅꯦꯂꯁꯤꯡ ꯇꯥꯗꯨꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯇꯧꯒꯗꯕꯅꯤ꯫
What are common variations of the ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫?
- ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡ ꯳꯶꯰, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯔꯥꯏꯗꯔꯅꯥ ꯇ꯭ꯔꯤꯛ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯔꯣꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
- ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡ ꯗꯕꯜ, ꯃꯁꯤꯗꯥ ꯇ꯭ꯔꯤꯛ ꯑꯁꯤ ꯊꯪꯟ-ꯊꯪꯅꯅꯥ ꯑꯅꯤꯔꯛ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯑꯣꯔꯤ꯫
- ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡ ꯅꯣ-ꯍꯦꯟꯗꯔ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯔꯥꯏꯗꯔꯅꯥ ꯇ꯭ꯔꯤꯛ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯕꯣꯔꯗꯇꯥ ꯃꯈꯣꯌꯒꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯊꯨꯅꯥ ꯊꯥꯗꯣꯀꯏ꯫
- ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡ ꯒ꯭ꯔꯦꯕ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯔꯥꯏꯗꯔꯅꯥ ꯃꯈꯥꯗꯥ ꯌꯧꯗꯨꯅꯥ ꯇ꯭ꯔꯤꯛ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯕꯣꯔꯗ ꯑꯗꯨ ꯂꯧꯈꯠꯂꯤ꯫
What are good complementing exercises for the ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫?
- ꯗꯦꯗ ꯍꯦꯡꯒꯁꯤꯡ: ꯗꯦꯗ ꯍꯦꯡꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ, ꯐꯣꯔꯑꯥꯔꯝ, ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯑꯦꯅꯗ꯭ꯌꯨꯔꯦꯟꯁ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡꯒꯀꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯂꯦꯞꯇꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯃꯊꯧ ꯇꯥꯏ꯫
- ꯂꯧꯃꯤꯁꯤꯡꯒꯤ ꯈꯣꯡꯆꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯝꯕꯤꯗꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯂꯦꯞꯄꯥ ꯉꯝꯕꯒꯤ ꯊꯧꯅꯥ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯊꯃꯗꯨꯅꯥ ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡꯒꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
Related keywords for ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫
- ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇ꯭ꯔꯦꯅꯤꯡ꯫
- ꯐꯣꯔꯑꯥꯔꯝ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
- ꯐꯣꯔꯝꯌꯨꯂꯥꯒꯤꯗꯃꯛꯇꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ꯫
- ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡ ꯇꯦꯛꯅꯤꯛ꯫
- ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊꯀꯤꯗꯃꯛ ꯍꯦꯟꯗꯕꯣꯔꯗ ꯍꯦꯉ꯭ꯒꯠꯄꯥ꯫
- ꯁ꯭ꯂꯣꯞ ꯍꯦꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯋꯥꯔꯀꯑꯥꯎꯠ꯫
- ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ꯫
- ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍꯦꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯕꯤꯜꯗꯤꯡ꯫
ꯍꯥꯏꯐꯝ ꯑꯁꯤꯒꯤ ꯇꯨꯜꯁꯤꯡ
Do ꯍꯦꯟꯗꯕꯣꯔꯗ ꯁ꯭ꯂꯣꯞ ꯍ꯭ꯌꯥꯡ ꯇꯧꯕꯥ꯫ in the Lyfta app
Save this exercise, log your sets, and follow full workouts — free on iOS and Android.
