Exercise Library

Bar on upper traps, feet shoulder-width, brace core, squat to depth keeping chest tall.

Retract shoulder blades, lower bar to mid-chest, press up over shoulders.

Hinge at hips, flat back, pull bar to lower ribs, squeeze shoulder blades.

Squat while standing on a Bosu ball dome-side up to challenge stability.

Squat, kick back to a plank, push-up, jump feet in, explode up into a jump.

On hands and knees, alternate arching and rounding the back with the breath.

Lying on back, extend opposite arm and leg while keeping the low back pressed to the floor.

Neutral spine, bar over midfoot, drive through heels, hips and shoulders rise together.

Step forward, lower back knee toward the floor, drive through the front heel.

Press dumbbells overhead from shoulder height, avoid flaring elbows too wide.

Hold dumbbell at chest, squat between knees keeping torso upright.

Hang from a bar, raise legs to hip height or higher without swinging.

Seated with both legs bent at 90°, rotate through the hips side to side.

Light bounce on the balls of the feet, steady wrist rotation, keep a consistent rhythm.

Hinge and snap hips forward to drive the kettlebell to chest height.

Feet hip-width, brace core, press bar overhead without arching the lower back.

Forearms and toes on the floor, straight line from head to heels, brace the core.

Dead hang start, pull chin over the bar, control the descent.

Straight body line, lower chest to floor, press back up without sagging hips.

Soft knees, hinge hips back, lower bar along legs, feel the hamstring stretch.

Drive with legs, lean back slightly, pull handle to ribs, reverse the sequence.

Seated, lean back slightly, rotate the torso side to side under control.

Stand on one leg, hold steady; progress to eyes closed or an unstable surface.

Low-impact steady-state or interval cycling; adjust resistance for intensity.

Steady-state or interval running; track pace, incline and duration.

Lunge forward, rotate the torso toward the front leg, reach the arm up and back.