Exercises
| Men’s Index (Alphabetical) | |
| Exercise | Instructions |
| 90/90 Wall Balloon-Breathing | 1. Hook your heels into the wall with your hamstrings. 2. Tuck your tailbone between your knees. 3. Push your lower back into the floor. 4. Exhale fully, dropping your ribs down as far as they’ll go. 5. Inhale without losing the ribs-down position and repeat. |
| Ab Wheel Iso | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. |
| Ab Wheel Rollout | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. |
| Adductor Mobilization | 1. Extend one leg out. 2. Push your hips back to lengthen your adductor. 3. Keep your spine neutral. |
| Alternating Barbell Split Jump | 1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Drive through your forward heel as you jump, and keep your knee tracked over your toes. |
| Alternating Bodyweight Split Jump | 1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Drive through your forward heel as you jump, and keep your knee tracked over your toes. |
| Alternating Dumbbell Bench Press | 1. Keep your abs locked tightly to prevent spinal rotation. 2. Keep your shoulder blades packed tightly inward and down at the bottom of each rep. 3. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up. |
| Alternating Dumbbell Curl | 1. Curl the weight without letting your shoulders pop forward. 2. Don’t arch your lower back. |
| Alternating Dumbell Split Jump | 1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Drive through your forward heel as you jump, and keep your knee tracked over your toes. |
| Alternating Goblet Reverse Lunge With Blocked Knee | 1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Alternating Lateral Lunge Walk | 1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Anderson Front Squat | 1. Set the bar at a height that allows you to get into a strong, stable bottom position. 2. Set up tightly in the bottom position with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Drive the bar upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. |
| Assisted Bodyweight Squat to Box | 1. Lock your ribs down with your abs. 2. Keep your feet straight ahead. 3. Push your hips back onto the box. 4. Keep your knees straight out over your toes. |
| Assisted Lateral Squat | 1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. |
| Assisted Reverse Lunge With Blocked Knee | 1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. Only pull on the object in front of you with enough force to stay balanced. 5. Keep your knee tracked straight ahead over your toes. |
| Band Press-Down | 1. Keep your shoulder blades squeezed backward and down. 2. Press down without letting your shoulders pop forward during the press. 3. Keep your abs tight and your ribs pulled down so that your ribs don’t flare out as you return upward. |
| Band Pull-Apart | 1. Keep your shoulder blades pulled downward away from your ears throughout the movement. 2. Let your shoulder blades spread apart with your hands in front of your body. 3. Finish the rep by squeezing your shoulder blades together as you pull the band apart. |
| Band Stomp | 1. Keep your ribs down and abs braced so that your lower back doesn’t arch. 2. Bring your knee up to your chest. 3. Press the band downward and lock your glute out without arching your back or letting your ribs flare out. |
| Band-Assisted Chin-Up | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Band-Assisted Inverted Row | 1. Fully extend your arms and let your shoulder blades spread apart at the bottom. 2. Pull the bar to the lower part of your ribcage. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Band-Assisted Neutral-Grip Pull-Up | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Band-Assisted Pull-Up | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Band-Assisted Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Band-Resisted Ab Wheel Iso | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. |
| Band-Resisted Glute Bridge | 1. Keep your ribs pulled down and your abs tight so that your lower back doesn’t arch. 2. Drive through your heels and raise your hips upward. 3. Keep your tailbone tucked between your knees to align your pelvis and spine. |
| Band-Resisted Goblet Squat | 1. Set up tightly in the bottom position with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. |
| Band-Resisted Pull-Up | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Band-Resisted Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Band-Resisted Ring Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Band-Resisted Scapular Pushup | 1. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 2 Squeeze your shoulder blades together and down at the bottom. 3. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Band-Resisted Squat | 1. Lock your ribs down with your abs. 2. Keep your feet straight ahead. 3. Tuck yor tailbone and squat straight down. 4. Keep your knees straight out over your toes. |
| Banded Curl | 1. Curl the band without letting your shoulders pop forward. 2. Don’t arch your lower back. |
| Banded External Rotation at 30 Degrees Abduction | 1. Keep your shoulder blade pulled inward and down towards your back pockets. 2. Move only from the upper arm. |
| Banded External Rotation at 90 Degrees Abduction | 1. Keep your shoulder blade pulled inward and down towards your back pockets. 2. Move only from the upper arm. |
| Banded Face Pull | 1. Let your shoulder blades spread apart when your arms are forward. 2. Pull the band towards your face and finish with your thumbs pointed upward and your shoulder blades squeezed together and downward. 3. Don’t arch your back or let your ribs flare out during the movement. |
| Banded Hip Extension | 1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Return upward and lock your hips out while tucking your tailbone downward between your knees. 4. Don’t let your lower back arch during the movement. |
| Banded No Money | 1. Keep your abs tight and your ribs down so that your back doesn’t arch. 2. Bring your hands together with your palms up. 3. Pull the band apart and finish by squeezing your shoulder blades together and downward. |
| Banded Pull-Down | 1. Fully extend your arms and let your shoulder blades spread at the start. 2. Pull your hands to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Banded Scapular Protraction | 1. Start with your shoulder blades shrugged downward and squeezed together. 2. While keeping your shoulder blades down away from your ears, spread them apart as far as you can. |
| Barbell Back Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. |
| Barbell Bench Press | 1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up. |
| Barbell Bench Press From Pins | 1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up. |
| Barbell Box Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Push your hips back to the box with your weight on your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. |
| Barbell Curl | 1. Curl the weight without letting your shoulders pop forward. 2. Don’t arch your lower back. |
| Barbell Deadlift | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower to the bar while pushing your hips back and loading a light stretch into your hamstrings. 3. Keep your weight on your heels, your feet straight forward, your knees straight over your little toes and abs braced. 4. Pull upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. 5. Keep your abs locked and ribs down at the top. |
| Barbell Floor Press | 1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Press upward. |
| Barbell Front Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. |
| Barbell Front Squat Iso | 1. Keep your abs tightly braced in order to keep your ribs down. 2. Hold the position with good bracing so that your lower back doesn’t arch. |
| Barbell Front Squat to Box | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Put only 50% of your weight on the box and then squat upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. |
| Barbell Glute Bridge | 1. Keep your ribs pulled down and your abs tight so that your lower back doesn’t arch. 2. Drive through your heels and raise your hips upward. 3. Keep your tailbone tucked between your knees to align your pelvis and spine. |
| Barbell Hip Thrust | 1. Keep your ribs pulled down and your abs tight so that your lower back doesn’t arch. 2. Drive through your heels and raise your hips upward. 3. Keep your tailbone tucked between your knees to align your pelvis and spine. |
| Barbell Overhead Shrug | 1. Keep your abs tightly braced and your ribs down so that your back doesn’t arch. 2. Shrug the bar upward. |
| Barbell Push Press | 1. Keep your abs tight and ribs pulled down to stabilize your spine. 2. Dip your knees slightly while keeping your weight on your heels and drive upward. 3. Use the momentum to assist as you lock the bar overhead without arching your back. |
| Barbell Reverse Lunge | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Barbell Reverse Lunge With a Front Squat Grip | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Barbell Romanian Deadlift | 1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Return upward and lock your hips out while tucking your tailbone downward between your knees. 4. Don’t let your lower back arch during the movement. |
| Barbell Slideboard Reverse Lunge | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Barbell Split Squat | 1. Lock your ribs down with your abs. 2. Keep your pelvis square. 3. Keep your weight through your forward heel. 4. Forward knee and bottom knee should be at 90 degrees at the bottom. |
| Barbell Sumo Deadlift | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower to the bar while pushing your hips back and loading a light stretch into your hamstrings. 3. Keep your weight on your heels, your knees straight over your toes and abs braced. 4. Pull upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. 5. Keep your abs locked and ribs down at the top. |
| Bear Crawl | 1. Move in a reciprocal pattern so that your right arm is moving back as your right leg is moving forward and vice versa. |
| Bent-Over Dumbbell Row | 1. Keep your ribs down and abs tight so that you don’t arch your lower back too much. 2. Pull the weight back, finishing with your shoulder blade locked inward and down. 3. Don’t let your shoulder capsule shift forward at the finish of the movement. 4. Let your shoulder blade stretch forward as you lower the weight. |
| Bird Dog | 1. This is a reciprocal movement, so the left arm and right leg move at once, and vice versa. 2. While kneeling on all-fours, exhale fully and feel your oblique abs lock your ribs down. 3. Keep your abs tightly braced to hold this ribs-down position and tuck your tailbone under. 4. While holding this position, reach your arm straight forward and your opposite leg straight behind you. 5. Keep your abs tight and do not let your ribs flare or arch your lower back as you lock out your shoulder blade and opposite-side glute. |
| Bodyweight Cross-Over Step-Up | 1. Keep your ribs down and don’t arch your back as you’re moving. 2. Step across your body while keeping your hips square. 3. Keep your weight rooted through your heel – Don’t come up onto your toes. 4. Step up without rotating your hips open or arching your back. |
| Bodyweight Get-Up | 1. Keep your arm vertical throughout the movement, and keep your eyes on your hand. 2. Move from elbow, to your hand, to a bridge position. 3. Move to your knee. 4. “Windshield wiper” your leg underneath to a lunge position. 5. With your weight on your forward heel and your ribs down, stand up to the top of the lunge. 6. “Ski” your trailing foot back and reverse the movement to return to the ground. |
| Bodyweight Lateral Lunge With Assistance | 1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. |
| Bodyweight Lateral Squat | 1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. |
| Bodyweight Reverse Lunge With Blocked Knee | 1. Block your knee so that it doesn’t track forward past the middle of your foot. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Bodyweight Split Squat With Blocked Knee | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Bodyweight Squat Thrust | 1. Squat down with your heels on the ground. 2. Squat up while keeping your heels down and your abs braced. 3. Don’t arch your lower back at the top. |
| Bodyweight Squat to Box | 1. Lock your ribs down with your abs. 2. Keep your feet straight ahead. 3. Push your hips back onto the box. 4. Keep your knees straight out over your toes. |
| Bodyweight Step-Up | 1. Keep your ribs down and don’t arch your back as you’re moving. 2. Step onto the box while keeping your hips square. 3. Keep your weight rooted through your heel – Don’t come up onto your toes. 4. Step up without rotating your hips open or arching your back. 5. Keep your knee tracking straight over your toes the whole time – don’t let it collapse inward. |
| Bowler Squat | 1. Keep your weight rooted through your heel, your ribs down and have a slight bend in your knee. 2. Hinge forward at the hips by pushing your hips back until you feel a light stretch in your hamstring. 3. Keep your hips level – Don’t roll them open. 4. At the bottom, reach across the centerline of your body towards the toes on your opposite foot. 5. Return without arching your back or flaring your ribs out. |
| Brady Band Series | 1. This is four separate movements, each done for reps. 2. Focus on keeping your abs braced and your ribs down throughout the movements. |
| Brady Band Series – Without Band | 1. This is four separate movements, each done for reps. 2. Focus on keeping your abs braced and your ribs down throughout the movements. |
| Burpee | 1. Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes. 2. Jump back to a plank position, and land with your abs braced and without arching your back. 3. Drop into the pushup while keeping your tailbone tucked under and squeezing your shoulder blades together and down to your back pockets. 4. Finish the pushup and jump back to the squat position with your heels on the ground, knees straight forward and feet straight. 5. Jump upward and drop down to repeat. |
| Burpee Without Pushup | 1. Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes. 2. Jump back to a plank position, and land with your abs braced and without arching your back. 3. Keep your ribs down and your tailbone tucked under while in the plank position to keep your lower back from arching. 4. Jump back to the squat position with your heels on the ground, knees straight forward and feet straight. 5. Jump upward and drop down to repeat. |
| Cable External Rotation at 30 Degrees Abduction | 1. Keep your shoulder blade packed inward and down toward your back pockets. 2 Rotate your arm while moving from the upper arm only. 3. Don’t let your shoulder capsule shift forward during the movement. |
| Cable External Rotation at 90 Degrees Abduction | 1. Keep your shoulder blade packed inward and down toward your back pockets. 2 Rotate your arm while moving from the upper arm only. 3. Don’t let your shoulder capsule shift forward during the movement. |
| Cable External Rotation on Knee | 1. Keep your shoulder blade packed inward and down toward your back pockets. 2 Rotate your arm while moving from the upper arm only. 3. Don’t let your shoulder capsule shift forward during the movement. |
| Cable Pull-Down | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Chest-Supported Dumbbell Row | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Pull the weights back, finishing with your shoulder blade locked inward and down. 3. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Chest-Supported Dumbbell Row Iso | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Pull the weights back, finishing with your shoulder blade locked inward and down. 3. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Chin-Up | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Close-Grip Barbell Bench Press | 1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up. |
| Close-Grip Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Cross-Body Lat Mobilization | 1. Keep your abs braced and your ribs down so that your back doesn’t arch during the movement. 2. Cross your body to the side until you feel a stretch in the side of your torso. |
| Dead Bug | 1. Pull your ribs downward with your abs and hold them there. 2. Roll the front of your pelvis towards your ribs. 3. Press your lower back into the floor. 4. Don’t lose that position as you move your arms and legs. |
| Dead Bug With Legs Only | 1. Pull your ribs downward with your abs and hold them there. 2. Roll the front of your pelvis towards your ribs. 3. Press your lower back into the floor. 4. Don’t lose that position as you move your legs. |
| Deep Neck Flexor Activation and Suboccipital Stretch | 1. With your upper back and the back of your head against the wall, keep your teeth together and tuck your chin back as if giving yourself double chins. 2. You should feel the deep muscles in your neck activate and a light stretch in the base of your skull. |
| Deep Squat Wall Stretch | 1. Keep your hips against the wall. 2. Keep your feet straight ahead. 3. Drive your knees outward. |
| Dragon Flag | 1. Exhale completely while tucking your tailbone under so that your ribs lock downward as far as they’ll go. 2. Inhale partially while maintaing tightly braced abs in order to keep your ribs down. 3. Keep your tailbone tucked under and the front of your pelvis pulled towards your chest as you lift off the bench. 4. Do not let your lower back arch at all. |
| Dumbbell 1 1/4 Full Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. 4. Once you’re 1/4 of the way up, drop back down to the bottom before squatting all the way up. |
| Dumbbell Bench Press | 1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up. |
| Dumbbell Cross-Over Step-Up | 1. Keep your ribs down and don’t arch your back as you’re moving. 2. Step across your body while keeping your hips square. 3. Keep your weight rooted through your heel – Don’t come up onto your toes. 4. Step up without rotating your hips open or arching your back. |
| Dumbbell Curl | 1. Curl the weight without letting your shoulders pop forward. 2. Don’t arch your lower back. |
| Dumbbell External Rotation on Knee | 1. Keep your shoulder blade packed inward and down toward your back pockets. 2 Rotate your arm while moving from the upper arm only. 3. Don’t let your shoulder capsule shift forward during the movement. |
| Dumbbell Floor Press | 1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up. |
| Dumbbell Flye EQI | 1. Keep your lower back pressed into the bench and your abs braced in order to pull your ribs down. 2. Pack your shoulder blades together and down toward your back pockets. 3. Slowly lower the dumbbells and keep your chest muscles active as they gradually stretch out your chest muscles. 4. Roll your fingers open and drop the dumbbells when you’re done. |
| Dumbbell Full Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. |
| Dumbbell Hammer Curl | 1. Curl the weight without letting your shoulders pop forward. 2. Don’t arch your lower back. |
| Dumbbell Overhead Shrug | 1. Keep your abs tightly braced and your ribs down so that your back doesn’t arch. 2. Shrug the weights upward. |
| Dumbbell Push Press | 1. Keep your abs tight and ribs pulled down to stabilize your spine. 2. Dip your knees slightly while keeping your weight on your heels and drive upward. 3. Use the momentum to assist as you lock the weights overhead without arching your back. |
| Dumbbell Reverse Lunge | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Dumbbell Reverse Lunge From Deficit | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Dumbbell Reverse Lunge to Romanian Deadlift | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. 6. After the lunge, hinge forward at the hips by pushing your hips back without rolling them open. 7. Keep your ribs down and don’t arch your back. 8. Stop when you get a slight stretch in your hamstring, then return to the start. |
| Dumbbell Reverse Lunge With Blocked Knee | 1. Block your knee so that it doesn’t track forward past the middle of your foot. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Dumbbell Romanian Deadlift | 1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Return upward and lock your hips out while tucking your tailbone downward between your knees. 4. Don’t let your lower back arch during the movement. |
| Dumbbell Slideboard Reverse Lunge | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Dumbbell Split Squat | 1. Lock your ribs down with your abs. 2. Keep your pelvis square. 3. Keep your weight through your forward heel. 4. Forward knee and bottom knee should be at 90 degrees at the bottom. |
| Dumbbell Squat Thrust | 1. Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes. 2. Squat upward while pressing the weights overhead. 3. Keep your ribs down and your abs tight so that your lower back doesn’t arch when the weights are overhead. |
| Dumbbell Step-Up | 1. Keep your ribs down and don’t arch your back as you’re moving. 2. Step onto the box while keeping your hips square. 3. Keep your weight rooted through your heel – Don’t come up onto your toes. 4. Step up without rotating your hips open or arching your back. 5. Keep your knee tracking straight over your toes the whole time – don’t let it collapse inward. |
| Dumbbell Sumo Deadlift | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower to the dumbbell while pushing your hips back and loading a light stretch into your hamstrings. 3. Keep your weight on your heels, your feet straight forward, your knees straight over your toes and abs braced. 4. Pull upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. 5. Keep your abs locked and ribs down at the top. |
| Dynamic Blackburn | 1. Keep your tailbone tucked under and your ribs pulled down so that your lower back doesn’t arch. 2. Keep your head and neck neutral and don’t arch your neck. 3. Move from the shoulder blades and go from having your palms together while overhead to having your palms up while behind your back. |
| Eccentric Chin-Up | 1. Jump or step up to the top of the bar. 2. Pull the bar to your chest with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 3. Don’t let your shoulders pop forward. 4. Slowly lower down. |
| Eccentric Pull-Up | 1. Jump or step up to the top of the bar. 2. Pull the bar to your chest with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 3. Don’t let your shoulders pop forward. 4. Slowly lower down. |
| Elbow Plank Bodysaw | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move your elbows without losing your positioning. |
| Explosive Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by pushing upward explosively so that your hands leave the ground. |
| Face Pull | 1. Let your shoulder blades spread apart when your arms are forward. 2. Pull the cable towards your face and finish with your thumbs pointed upward and your shoulder blades squeezed together and downward. 3. Don’t arch your back or let your ribs flare out during the movement. |
| Feet-Elevated Band-Resisted Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Feet-Elevated Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Feet-Elevated Pushup to Single-Arm Support | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish the pushup and then reach one hand over to the opposite shoulder without arching your back, flaring your ribs or rotating your hips. |
| Feet-Elevated Side Plank | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. Hold for the allotted time. |
| Fetal-Position Breathing | 1. Set up by shifting your hips back so your butt touches your heels, then slide your elbows to knees. 2. Keep your neck neutral, but round your back. 3. Breathe in through your nose and attempt to expand your abdomen, sides and low back. |
| Forearm Wall-Slide at 135 Degrees | 1. Spread your shoulder blades apart and press your forearms to the wall. 2. Slide your arms up and down the wall. 3. Keep them in contact with the wall throughout the motion. 4. Keep your shoulders down and away from your ears. Do not shrug your shoulders. |
| Goblet 1 1/4 Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. 4. Once you’re 1/4 of the way up, drop back down to the bottom before squatting all the way up. |
| Goblet Lateral Lunge | 1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. |
| Goblet Lateral Lunge Walk | 1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. 4. Alternate sides with each rep. |
| Goblet Lateral Squat | 1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. |
| Goblet Lunge | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Goblet Reverse Lunge | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Goblet Reverse Lunge With Blocked Knee | 1. Block your knee so that it doesn’t track forward past the middle of your foot. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Goblet Split Squat | 1. Lock your ribs down with your abs. 2. Keep your pelvis square. 3. Keep your weight through your forward heel. 4. Forward knee and bottom knee should be at 90 degrees at the bottom. |
| Goblet Split Squat With Blocked Knee | 1. Lock your ribs down with your abs. 2. Keep your pelvis square. 3. Keep your weight through your forward heel. 4. Forward knee and bottom knee should be at 90 degrees at the bottom. |
| Goblet Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. |
| Goblet Squat Iso | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Actively hold good positioning while in the bottom position. 4. After the allotted time, squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. |
| Goblet Squat to Box | 1. Lock your ribs down with your abs. 2. Keep your feet straight ahead. 3. Push your hips back onto the box. 4. Keep your knees straight out over your toes. |
| Goblet Squat With Pulse | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. At the bottom, press the weight out in front of you while maintaining good positioning. 4. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. 4. |
| Goblet Step-Up | 1. Keep your ribs down and don’t arch your back as you’re moving. 2. Step onto the box while keeping your hips square. 3. Keep your weight rooted through your heel – Don’t come up onto your toes. 4. Step up without rotating your hips open or arching your back. 5. Keep your knee tracking straight over your toes the whole time – don’t let it collapse inward. |
| Half Get-Up | 1. Keep your arm vertical throughout the movement, and keep your eyes on the weight. 2. Move from elbow, to your hand, to a bridge position. 3. Reverse the motion to return to your back. |
| Half-Kneeling Band Chop | 1. Start in a tall position with your chest high and a 90° angle at both knees. 2. Squeeze the glute of your down knee and tuck your tailbone under. Your pelvis should be squared and level. 3. Brace your abs to pull your lower ribs down. 4. Keep your knee out over your little toe as you chop the band down with your arms. |
| Half-Kneeling Band Lift | 1. Start in a tall position with your chest high and a 90° angle at both knees. 2. Squeeze the glute of your down knee and tuck your tailbone under. Your pelvis should be squared and level. 3. Brace your abs to pull your lower ribs down. 4. Keep your knee out over your little toe as you chop the band down with your arms. |
| Half-Kneeling Band Overhead Shrug | 1. Keep your abs braced and your ribs down so that your back doesn’t arch during the movement. |
| Half-Kneeling Cable Chop | 1. Start in a tall position with your chest high and a 90° angle at both knees. 2. Squeeze the glute of your down knee and tuck your tailbone under. Your pelvis should be squared and level. 3. Brace your abs to pull your lower ribs down. 4. Keep your knee out over your little toe as you chop the cable down with your arms. |
| Half-Kneeling Cable Lift | 1. Start in a tall position with your chest high and a 90° angle at both knees. 2. Squeeze the glute of your down knee and tuck your tailbone under. Your pelvis should be squared and level. 3. Brace your abs to pull your lower ribs down. 4. Keep your knee out over your little toe as you chop the cable down with your arms. |
| Half-Kneeling Pallof Press Iso | 1. Start in a tall position with your chest high and a 90° angle at both knees. 2. Squeeze the glute of your down knee and tuck your tailbone under. Your pelvis should be squared and level. 3. Brace your abs to pull your lower ribs down. 4. Hold your arms out in front of you for the allotted time while keeping your knee out over your little toe, your ribs down and your tailbone tucked under. |
| Half-Kneeling Pallof Press Iso With Band | 1. Start in a tall position with your chest high and a 90° angle at both knees. 2. Squeeze the glute of your down knee and tuck your tailbone under. Your pelvis should be squared and level. 3. Brace your abs to pull your lower ribs down. 4. Hold your arms out in front of you for the allotted time while keeping your knee out over your little toe, your ribs down and your tailbone tucked under. |
| Hamstring Mobilization With Lacrosse Ball | 1. Sit on hard surface and place a lacrosse ball under your leg. 2. Bend and straighten your knee. 3. Move the ball around and roll your leg inward and outward to find tight spots. |
| Hand Cross-Over | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Move only from the shoulder. |
| Hands-Elevated Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Hands-Elevated Pushup to Single-Arm Support | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish the pushup and then reach one hand over to the opposite shoulder without arching your back, flaring your ribs or rotating your hips. |
| Hanging Anti-Lateral Flexion | 1. Hang from the bar while pulling your shoulders down towards your back pockets. 2. Keep your glutes locked out. 3. Brace your abs while pulling the front of your pelvis towards your ribs, tucking your tailbone under and keeping your feet pointed straight ahead. 4. Hold this position for the allotted time. |
| Hanging Unilateral March | 1. Pull your shoulders down toward your back pockets. 2. Pull the front of your pelvis toward your ribs like a reverse crunch and tuck your tailbone under. 3. Hold this pelvic tilt while pulling one knee toward your chest and simultaneously squeezing your opposite glute. 4. Don’t allow your lower back to arch. |
| Hinge to Side Plank | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. Alternate from a side plank to a center plank without losing your ribs-down positioning, arching your back or rolling your pelvis out of line with your shoulders. |
| Hip Flexor Stretch | 1. Kneel with one knee forward. 2. Exhale your ribs down, brace your abs and tuck your tailbone under. 3. Contract your trailing-leg glute. 4. Shhift your hips forward without arching your back, flaring your ribs or extending your tailbone back behind you. |
| Hip-Belt Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. 4. Hold onto something in front of you as a safety measure for balance. |
| Inchworm | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. Walk your hands out to stretch out as far as you can without losing tension in your abs. 4. Stop before your back arches and return. |
| Inverted Row | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Allow your shoulder blades to spread apart at the bottom. 3. Pull your lower ribs to the bar, finishing with your shoulder blades locked inward and down. 4. Don’t let your shoulder capsules shift forward at the finish of the movement. |
| Inverted Row With Feet Elevated | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Allow your shoulder blades to spread apart at the bottom. 3. Pull your lower ribs to the bar, finishing with your shoulder blades locked inward and down. 4. Don’t let your shoulder capsules shift forward at the finish of the movement. |
| Inverted Row With Weight Vest | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Allow your shoulder blades to spread apart at the bottom. 3. Pull your lower ribs to the bar, finishing with your shoulder blade locked inward and down. 4. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Kettlebell Armbar | 1. Keep your arm vertical and pack your shoulder blade down. 2. Do not shrug. 3. Brace your abs and use your hips to drive the motion. Exhale and push your hip into the floor to increase the stretch. Relax as you inhale. |
| Kettlebell Split Squat With Blocked Knee | 1. Lock your ribs down with your abs. 2. Keep your pelvis square. 3. Keep your weight through your forward heel. 4. Forward knee and bottom knee should be at 90 degrees at the bottom. |
| Knees-to-Feet Drill | 1. Keep your abs tight, your ribs down and your tailbone tucked under. 2. Explode upward to land in a squat position, without arching your back. 3. Land with your heels down, feet straight and knees out. 4. Don’t allow your knees to collapse inward, your heels off the ground or your weight on your toes. |
| Landmine Rainbow | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your abs tight throughout the movement. 3. Rotate the bar from side to side without letting your hips rotate, your ribs flare out or your lower back arch. |
| Lat and Triceps Stretch | 1. Get movement through the shoulder, not the spine. |
| Lateral Lunge With Overhead Driver | 1. Keep your heel down. 2. Keep your knee pointed straight ahead over your toes. 3. Only lower as far as you comfortably can. 4. Raise your arms overhead at the bottom without arching your lower back. |
| Long-Lever Plank | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. |
| Lying Dumbbell Rolling Triceps Extension | 1. Brace your abs and keep your ribs down. 2. Keep your upper arms still while you lower the weight towards your head. 3. Roll the weights to a bench press position and then press back up while keeping your elbow close to your body. |
| Lying Dumbbell Triceps Extension | 1. Brace your abs and keep your ribs down. 2. Keep your upper arm still while you lower the weight towards your head. 3. Press back up while keeping your elbows close to your body. |
| Mountain Climber | 1. Brace your abs in order to pull your ribs down, and keep your tailbone tucked under. 2. Keep your shoulders “active.” Don’t let them relax during the movement. 3. Keep a rigid torso and move only from your hips, bringing one knee up at a time. 4. Don’t allow your lower back to arch or your hips to shoot up. |
| Neutral-Grip Cable Pull-Down | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Neutral-Grip Pull-Up | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Neutral-Grip Seated Band Row | 1. Fully extend your arms and let your shoulder blades spread at the start of the movement. 2. Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 2. Pull the band to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward or your ribs to flare upward or out at the finish. |
| Neutral-Grip Seated Cable Row | 1. Fully extend your arms and let your shoulder blades spread at the start of the movement. 2. Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward or your ribs to flare upward or out at the finish. |
| No Money Drill | 1. Keep your abs tight and your ribs down so that your back doesn’t arch. 2. Bring your hands together with your palms up. 3. Move your hands outward and finish by squeezing your shoulder blades together and downward. |
| Offset Dumbbell Cross-Over Step-Up | 1. Keep your ribs down and don’t arch your back as you’re moving. 2. Step across your body while keeping your hips square. 3. Keep your weight rooted through your heel – Don’t come up onto your toes. 4. Step up without rotating your hips open or arching your back. |
| Offset Dumbbell Reverse Lunge | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Offset Dumbbell Reverse Lunge From Deficit | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Offset Dumbbell Reverse Lunge to Romanian Deadlift | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Offset Dumbbell Reverse Lunge With Blocked Knee | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Offset Dumbbell Slideboard Reverse Lunge | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Offset Dumbbell Split Squat | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Offset Dumbbell Step-Up | 1. Use two different weights, with theh1. Use two different weights, with the lighter weight on the side of your working leg. 2. Keep your ribs down and don’t arch your back as you’re moving. 3. Step onto the box while keeping your hips square. 4. Keep your weight rooted through your heel – Don’t come up onto your toes. 5. Step up without rotating your hips open or arching your back. 6. Keep your knee tracking straight over your toes the whole time – don’t let it collapse inward. ter weight on the side of your working leg. 2. Keep your ribs down and don’t arch your back as you’re moving. 3. Step onto the box while keeping your hips square. 4. Keep your weight rooted through your heel – Don’t come up onto your toes. 5. Step up without rotating your hips open or arching your back. 6. Keep your knee tracking straight over your toes the whole time – don’t let it collapse inward. |
| Overhead Band Pallof Press | 1. Engage your abs to pull your ribs downward. Tuck your tailbone under. 2. Press overhead while moving only your arms. Keep your shoulders pulled down away from your ears so that you don’t shrug. 3. Don’t arch your lower back or flare your ribs out. Don’t let the band pull you to the side. |
| Overhead Band Press | 1. Engage your abs to pull your ribs downward. Tuck your tailbone under. 2. Press overhead while moving only your arm. Keep your shoulder pulled down away from your ears so that you don’t shrug. 3. Don’t arch your lower back or flare your ribs out. Don’t let the band pull you to the side. |
| Overhead Band Triceps Extension | 1. Engage your abs to pull your ribs downward. Tuck your tailbone under. 2. Press overhead while moving only at your elbow, and keeping your elbow near your ear. 3. Keep your shoulder pulled down away from your ears so that you don’t shrug. 4. Don’t arch your lower back or flare your ribs out. |
| Overhead Barbell Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. 4. Don’t arch your lower back at the top. |
| Overhead Broomstick Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. 4. Don’t arch your lower back at the top. |
| Overhead Cable Triceps Extension | 1. Engage your abs to pull your ribs downward. Tuck your tailbone under. 2. Press overhead while moving only at your elbows, and keeping your elbows near your ears. 3. Keep your shoulders pulled down away from your ears so that you don’t shrug. 4. Don’t arch your lower back or flare your ribs out. |
| Overhead Dumbbell Reverse Lunge | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Overhead Dumbbell Reverse Lunge From Deficit | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Overhead Offset Dumbbell Reverse Lunge | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Overhead Offset Dumbbell Reverse Lunge From Deficit | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Pallof Press | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your abs tight throughout the movement. 3. Press your hands outward without letting your hips rotate, your ribs flare out or arching your lower back. |
| Pallof Press Iso | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your abs tight throughout the movement. 3. Press your hands outward without letting your hips rotate, your ribs flare out or arching your lower back. 4. Hold for the allotted time. |
| Pallof Press Iso With Band | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your abs tight throughout the movement. 3. Press your hands outward without letting your hips rotate, your ribs flare out or arching your lower back. 4. Hold for the allotted time. |
| Pallof Press to Overhead | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your abs tight throughout the movement. 3. Press your hands outward without letting your hips rotate, your ribs flare out or arching your lower back. 4. Continue to hold good positioning while pressing overhead. |
| Pallof Press With Band | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your abs tight throughout the movement. 3. Press your hands outward without letting your hips rotate, your ribs flare out or arching your lower back. |
| Partial-Range Pushup | 1. Only lower as far down as you can without your shoulders popping forward, and don’t go further than halfway down. 2. Keep your shoulder blades pulled downward toward your back pockets. 3. Keep your abs tight, your ribs pulled down and your tailbone tucked under so that your lower back doesn’t arch. 4. Push up and finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Pec Minor Broomstick Mobilization | 1. Keep your ribs locked down by tightly bracing your abs. 2. Contract the glute on your trailing leg. 3. Drive the stick upward with your bottom-side hand, pushing it upward to stretch the pec of the upper-side arm. 4. Do not let your ribs flare or your lower back arch. |
| Pec Mobilization With Lacrosse Ball | 1. Place the lacrosse ball into the muscle of your pec, just below your shoulder joint. 2. Shorten and lengthen the muscle by moving your arm and apply pressure to release tissue adhesions. |
| Pigeon Stretch | 1. Place rear foot on bench. 2. Lower to one knee. 3. Keep ribs down, tailbone tucked under and lumbar spine slightly flexed. |
| Piriformis Mobilization | 1. Begin by getting down on your hands and knees. 2. Cross one leg over the other. 3. Push your hips back and to the side, at approximately a 45 degree angle. You should feel a stretch in the middle of your glute. 4. Keep your tailbone tucked under and your abs tight throughout the stretch. |
| Plank | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. |
| Plank Arm March | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move your arms without arching your back, flaring your ribs or rolling your hips. |
| Plate Squat | 1. Lock your ribs down with your abs. 2. Keep your feet straight ahead. 3. Tuck yor tailbone and squat straight down. 4. Keep your knees straight out over your toes. |
| Prisoner Squat | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Clasp your hands behind your head. 3. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 4. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels. |
| Pronated-Grip Seated Band Row | 1. Fully extend your arms and let your shoulder blades spread at the start of the movement. 2. Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 2. Pull the band to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward or your ribs to flare upward or out at the finish. |
| Pronated-Grip Seated Cable Row | 1. Fully extend your arms and let your shoulder blades spread at the start of the movement. 2. Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 2. Pull the handle to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward or your ribs to flare upward or out at the finish. |
| Prone Hip External Rotation | 1. Lie face-down. 2. Tuck your tailbone under and use your abs to pull your ribs down. 3. Rotate your foot outward while moving only at the hips. Keep your lower back still and your abs tightly braced in order to stabilize your spine. 4. Place a rolled-up towel under your waist if you have discomfort in your low back. |
| Prone Hip Internal Rotation | 1. Lie face-down. 2. Tuck your tailbone under and use your abs to pull your ribs down. 3. Rotate your foot inward while moving only at the hips. Keep your lower back still and your abs tightly braced in order to stabilize your spine. 4. Place a rolled-up towel under your waist if you have discomfort in your low back. |
| Prone Hip-Flexed Rocking | 1. Begin by getting down on all fours. 2. Extend one leg straight out. 3. Keep your abs braced, pelvis square and tailbone tucked under. 4. Move your hips laterally without moving from your lower back. |
| Prone Row to External Rotation | 1. Keep your chin tucked and head in line with the rest of your spine. 2. Keep your abs tight, your ribs down and your tailbone tucked under. 3. Squeeze your shoulder blades together and downward and then rotate outward at your shoulders only. 4. Don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward, or arch your lower back. |
| Prone T Raise | 1. Keep your chin tucked and head in line with the rest of your spine. 2. Tuck your tailbone under and use your abs to keep your ribs pulled down. 3. With your thumbs up, squeeze your shoulder blades together as you move your hands outward. 4. Don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward, or arch your lower back. |
| Prone Y Raise | 1. Keep your chin tucked and head in line with the rest of your spine. 2. Tuck your tailbone under and use your abs to keep your ribs pulled down. 3. With your thumbs up, squeeze your shoulder blades together as you move your hands out and upward. 4. Don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward, or arch your lower back. |
| Prone YTI | 1. Keep your chin tucked and head in line with the rest of your spine. 2. Tuck your tailbone under and use your abs to keep your ribs pulled down. 3. With your thumbs up, squeeze your shoulder blades together as you move your arms in the YTI motion. 4. Don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward, or arch your lower back. |
| Pull-Up | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Pull-Up With Iso | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Pushup Iso | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep and hold this position for the allotted time. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Pushup to Single-Arm Support | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish the pushup and then reach one hand over to the opposite shoulder without arching your back, flaring your ribs or rotating your hips. |
| Quadruped Extension-Rotation | 1. Keep your abs braced, chin tucked and head in line with the rest of your spine. Keep your tailbone tucked under. 2. With one hand clasped behind your head, rotate your shoulders forward. Move only at your upper back. 3. Follow your elbow with your eyes to help drive upper back movement. |
| Quadruped Rock Back | 1. Begin in an all-fours position. 2. Keep your abs braced and your ribs pulled down. Keep your head in line with the rest of your spine. 3. Push your hips back until you feel a stretch. |
| Rack Pull | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower to the bar while pushing your hips back and loading a light stretch into your hamstrings. 3. Keep your weight on your heels, your feet straight forward, your knees straight over your little toes and abs braced. 4. Pull upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. 5. Keep your abs locked and ribs down at the top. |
| Reach, Rock, Lift | 1. Keep your ribs down and abs tight. Tuck your tailbone under so that you don’t arch your lower back. 2. Slide your arm out as far as it will go, roll your hand over, raise your arm up and lock your shoulder blade firmly downward and in. 3. Move from your arm and shoulder only. |
| Rear-Foot-Elevated Barbell Split Squat | 1. Lock your ribs down with your abs and tuck your tailbone under. 2. Step back onto the bench while keeping your pelvis square. 3. Space your feet so that at the bottom position your forward knee is at about 90 degrees, your forward shin is vertical and the trailing leg knee is just off the ground and slightly behind your hips. Your ankle should rest on the edge of the bench. 4. Don’t let your pelvis roll open as you lower to the bottom position. 5. Keep your weight through your forward heel. 4. Squat upward while keeping your forward knee tracking straight over your toes and your abs tight. 5. Don’t let your ribs flare or arch your lower back at the top. |
| Rear-Foot-Elevated Bodyweight Split Squat | 1. Lock your ribs down with your abs and tuck your tailbone under. 2. Step back onto the bench while keeping your pelvis square. 3. Space your feet so that at the bottom position your forward knee is at about 90 degrees, your forward shin is vertical and the trailing leg knee is just off the ground and slightly behind your hips. Your ankle should rest on the edge of the bench. 4. Don’t let your pelvis roll open as you lower to the bottom position. 5. Keep your weight through your forward heel. 4. Squat upward while keeping your forward knee tracking straight over your toes and your abs tight. 5. Don’t let your ribs flare or arch your lower back at the top. |
| Rear-Foot-Elevated Dumbbell Split Squat | 1. Lock your ribs down with your abs and tuck your tailbone under. 2. Step back onto the bench while keeping your pelvis square. 3. Space your feet so that at the bottom position your forward knee is at about 90 degrees, your forward shin is vertical and the trailing leg knee is just off the ground and slightly behind your hips. Your ankle should rest on the edge of the bench. 4. Don’t let your pelvis roll open as you lower to the bottom position. 5. Keep your weight through your forward heel. 4. Squat upward while keeping your forward knee tracking straight over your toes and your abs tight. 5. Don’t let your ribs flare or arch your lower back at the top. |
| Rear-Foot-Elevated Dumbbell Split Squat Jump | 1. Lock your ribs down with your abs and tuck your tailbone under. 2. Step back onto the bench while keeping your pelvis square. 3. Space your feet so that at the bottom position your forward knee is at about 90 degrees, your forward shin is vertical and the trailing leg knee is just off the ground and slightly behind your hips. Your ankle should rest on the edge of the bench. 4. Don’t let your pelvis roll open as you lower to the bottom position. 5. Keep your weight through your forward heel. 4. Jump explosively upward while keeping your forward knee tracking straight over your toes and your abs tight. 5. Don’t let your ribs flare or arch your lower back at the top. 6. Land gently with a soft knee and lower under control into the next rep. |
| Rear-Foot-Elevated Goblet Split Squat | 1. Lock your ribs down with your abs and tuck your tailbone under. 2. Step back onto the bench while keeping your pelvis square. 3. Space your feet so that at the bottom position your forward knee is at about 90 degrees, your forward shin is vertical and the trailing leg knee is just off the ground and slightly behind your hips. Your ankle should rest on the edge of the bench. 4. Don’t let your pelvis roll open as you lower to the bottom position. 5. Keep your weight through your forward heel. 4. Squat upward while keeping your forward knee tracking straight over your toes and your abs tight. 5. Don’t let your ribs flare or arch your lower back at the top. |
| Rear-Foot-Elevated Single-Arm Dumbbell Split Squat | 1. Lock your ribs down with your abs and tuck your tailbone under. 2. Step back onto the bench while keeping your pelvis square. 3. Space your feet so that at the bottom position your forward knee is at about 90 degrees, your forward shin is vertical and the trailing leg knee is just off the ground and slightly behind your hips. Your ankle should rest on the edge of the bench. 4. Don’t let your pelvis roll open as you lower to the bottom position. 5. Keep your weight through your forward heel. 4. Squat upward while keeping your forward knee tracking straight over your toes and your abs tight. 5. Don’t let your ribs flare or arch your lower back at the top. |
| Renegade Row | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Row one weight toward your lower ribs without arching your back or rocking your hips. 6. Finish the row with your shoulder blade packed tightly inward and down and then return the weight to the ground and do a row on the opposite side. |
| Renegade Row With Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish the pushup by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. 5. Row one weight toward your lower ribs without arching your back or rocking your hips. 6. Finish the row with your shoulder blade packed tightly inward and down and then return the weight to the ground and do a row on the opposite side. |
| Renegade Row With Pushup and Feet Elevated | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish the pushup by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. 5. Row one weight toward your lower ribs without arching your back or rocking your hips. 6. Finish the row with your shoulder blade packed tightly inward and down and then return the weight to the ground and do a row on the opposite side. |
| Reverse Crunch | 1. Keep your toes pointed up and heels pulled tight to your hamstrings. 2. Exhale your ribs downward toward your pelvis and try to keep them in this position. 3. Bring your knees to your shoulders by pulling your pelvis forward. 4. Pull slowly and under control, and return to neutral starting point before each rep. Keep your head down. 5. Don’t use momentum or jerk your head up. |
| Reverse Landmine Lunge | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Reverse Lunge With Posterolateral Reach | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot and your knee tracked straight ahead over your toes. 5. At the top of each rep, reach your arms out and rotate through your upper back towards your forward leg. |
| Reverse Pattern Single-Leg Romanian Deadlift | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower to the bar while pushing your hips back and loading a light stretch into your hamstrings. 3. Keep your weight on your heels, your feet straight forward, your knees straight over your little toes and abs braced. 4. Pull upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. 5. Keep your abs locked and ribs down at the top. 6. Shift to one leg and lower the bar without rocking your hips open or moving from your lower back. Keep your abs locked down. |
| Ribs-Down Breathing | 1. Keep your glutes tight and your pelvis flat. Place your hand on the bottom of your ribs. 2. Take a deep breathe in through the nose making sure to feel the expansion through entire abdomen (belly, ribs, and low back). 3. Breathe out forcefully through the mouth like you are sighing and you will feel your core contract and your lower ribs drop. 4. Keep your core tight and your lower ribs locked down as you continue to breathe the same way. Think of expanding in a 360 degree fashion through your back, sides and ribs as you inhale. 5. Don’t allow your shoulders to rise as you breathe. |
| Ring Plank | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. |
| Ring Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Ring Row | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Allow your shoulder blades to spread apart at the bottom. 3. Pull your lower ribs to the bar, finishing with your shoulder blade locked inward and down. 4. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Ring Row With Feet Elevated | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Allow your shoulder blades to spread apart at the bottom. 3. Pull your lower ribs to the bar, finishing with your shoulder blade locked inward and down. 4. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Rocked-Back Quadruped Extension-Rotation | 1. Keep your abs braced, chin tucked and head in line with the rest of your spine. 2. Sit back into your heels, keep your pelvis stable and lower back still. 3. Rotate your shoulders and move from your upper back. 4. Follow your elbow with your eyes to help drive upper back movement. |
| Rocking Ankle Mobilization | 1. With your hands and feet on the ground and hips in the air, move your feet towards your hands until you can just get your heel to the ground. 2. Working one ankle at a time, gently lift your heel off the ground, and then rock it back down until it lightly touches. 3. Keep your abs tight and your ribs pulled down so that you don’t arch your lower back. |
| Romanian Deadlift With Dowel | 1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. With your knees slightly bent, push your hips back until you get a light stretch in your hamstrings. 3. Return upward and lock your hips out while tucking your tailbone downward between your knees. 4. Don’t let your lower back arch during the movement. |
| Salute Plank | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move your arms alternately without arching your back, flaring your ribs or rolling your hips. |
| Scalene and Upper Trap Mobilization With Lacrosse Ball | 1. Place the lacrosse ball into the scalene muscles just behind your collarbone, and then into the thickest part of your upper trap. 2. Shorten and lengthen the muscle by moving your head and apply pressure to release tissue adhesions. |
| Scapular Pushup | 1. Begin in a pushup plank position with your abs tight, ribs pulled down toward your pelvis, and tailbone tucked under. 2. Spread your shoulder blades as far apart as you can by pushing the floor away with your elbows. Keep your shoulder blades pulled downward away from your ears. 3. Lower back to the plank position while squeezing your shoulder blades together and down toward your back pockets. |
| Scapular Pushup on Elbows | 1. Begin in a plank position with your abs tight, ribs pulled down toward your pelvis, and tailbone tucked under. 2. Spread your shoulder blades as far apart as you can by pushing the floor away with your elbows. Keep your shoulder blades pulled downward away from your ears. 3. Lower back to the plank position while squeezing your shoulder blades together and down toward your back pockets. |
| Scapular Wall-Slide | 1. Tuck your tailbone between your knees and press your lower back into the wall. 2. Keep the back of your head, your hands and elbows in contact with the wall, or very close to it. 3. Slide your arms up and down the wall without losing your contact points. |
| Seated Dumbbell Curl | 1. Curl the weight without letting your shoulders pop forward. 2. Don’t arch your lower back. |
| Seated Dumbbell Overhead Press | 1. Keep your abs tight and ribs pulled down to stabilize your spine. 2. Press the weights overhead without arching your back or flaring your ribs out. 3. Keep your shoulders pulled downward away from your ears to avoid shrugging. |
| Side Plank | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. Hold for the allotted time. |
| Side Plank Wall-Slide | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. While keeping your toes pointed forward and your hips square, raise your top-side foot as far up the wall as you can. 4. Don’t let your toes rotate upward to the ceiling, roll your hips back or arch your lower back. |
| Side Plank Wall-Slide With Arm Abducted | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. While keeping your toes pointed forward and your hips square, raise your top-side foot as far up the wall as you can. 4. Don’t let your toes rotate upward to the ceiling, roll your hips back or arch your lower back. |
| Side Plank With Row | 1. Your body should form a straight line, from heels to head. Keep your abs and glutes braced and your tailbone tucked under. Your abs should be pulling your ribs downward toward your pelvis 2. Begin by raising your top leg and lowering it back under control to help set your spine and pelvis. 3. Your elbow should be directly under your shoulder. Keep your head in line with the rest of your spine. 4. Pull the weight with your shoulder blade and finish with your shoulder blade squeezed inward and down. 5. Don’t let your hips sag, or tilt your head. Don’t push your hips back or rotate your shoulders forward. |
| Side-Lying Banded External Rotation With Abduction | 1. While keeping your elbow slightly elevated and locked at 90 degrees, rotate your upper arm. 2. Ensure the movement comes from the upper arm. Don’t try to pull back with your shoulder blade or allow your ribs to flare at the finish. |
| Side-Lying Cable External Rotation With Abduction | 1. While keeping your elbow slightly elevated and locked at 90 degrees, rotate your upper arm. 2. Ensure the movement comes from the upper arm. Don’t try to pull back with your shoulder blade or allow your ribs to flare at the finish. |
| Side-Lying Clam Shell | 1. Keep your hips square. 2. Move from the hip only. |
| Side-Lying Dumbbell External Rotation With Abduction | 1. While keeping your elbow slightly elevated and locked at 90 degrees, rotate your upper arm. 2. Ensure the movement comes from the upper arm. Don’t try to pull back with your shoulder blade or allow your ribs to flare at the finish. |
| Side-Lying Extension Rotation | 1. Keep your abs braced, chin tucked and head in line with the rest of your spine. Use your abs to pull your ribs down, and tuck your tailbone under so that you don’t extend your lower back. 2. Your upper hip and knee should both be bent at 90 degrees. 3. Rotate your arm so that your thumb faces the ground at the end of each movement. |
| Side-Lying Windmill | 1. Keep your abs braced, chin tucked and head in line with the rest of your spine. Use your abs to pull your ribs down, and tuck your tailbone under so that you don’t extend your lower back. 2. Your upper hip and knee should both be bent at 90 degrees. 3. Slide your arm in an arc overhead as you rotate at the upper back. Your thumb should touch the ground through almost the entire movement. |
| Single-Arm Band Pull-Apart | 1. Keep your shoulder blades pulled downward away from your ears throughout the movement. 2. Let your shoulder blade spread outward as you move your hand out in front of your body. 3. Finish the rep by squeezing your shoulder blades together as you pull the band back. |
| Single-Arm Band Row | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Pull the band back, finishing with your shoulder blade locked inward and down. 3. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Single-Arm Dumbbell Bench Press | 1. Keep your abs locked tightly to prevent spinal rotation. 2. Keep your shoulder blades packed tightly inward and down at the bottom of each rep. 3. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up. |
| Single-Arm Dumbbell Curl | 1. Curl the weight without letting your shoulders pop forward. 2. Don’t arch your lower back. |
| Single-Arm Dumbbell Floor Press | 1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up. |
| Single-Arm Dumbbell Push Press | 1. Keep your abs tight and ribs pulled down to stabilize your spine. 2. Dip your knees slightly while keeping your weight on your heels and drive upward. 3. Use the momentum to assist as you lock the weights overhead without arching your back. |
| Single-Arm Dumbbell Reverse Lunge | 1. The dumbbell goes on the same side as your trailing leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Single-Arm Dumbbell Reverse Lunge From Deficit | 1. The dumbbell goes on the same side as your trailing leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Single-Arm Dumbbell Reverse Lunge to Romanian Deadlift | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. 6. After the lunge, hinge forward at the hips by pushing your hips back without rolling them open. 7. Keep your ribs down and don’t arch your back. 8. Stop when you get a slight stretch in your hamstring, then return to the start. |
| Single-Arm Dumbbell Reverse Lunge With Blocked Knee | 1. The dumbbell goes on the same side as your trailing leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Single-Arm Dumbbell Romanian Deadlift | 1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Keep your hips flat – don’t let them roll open. 4. Return upward and lock your hips out while tucking your tailbone downward between your knees. 5. Don’t let your lower back arch during the movement. |
| Single-Arm Dumbbell Row | 1. Keep your ribs down and your abs tight so that your lower back doesn’t arch excessively. 2. Pull the weight towards your lower ribs, finishing with your shoulder blade locked inward and down. 3. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Single-Arm Dumbbell Slideboard Reverse Lunge | 1. The dumbbell goes on the same side as your trailing leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Single-Arm Dumbbell Split Squat | 1. The dumbbell goes on the same side as your trailing leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Both of your knees should be at about 90 degrees at the bottom. 6. Drive upward with your weight rooted through the heel of your forward foot. 7. Keep your knee tracked straight ahead over your toes. |
| Single-Arm Dumbbell Step-Up | 1. The weight goes on the opposite side of your working leg. 2. Keep your ribs down and don’t arch your back as you’re moving. 3. Step onto the box while keeping your hips square. 4. Keep your weight rooted through your heel – Don’t come up onto your toes. 5. Step up without rotating your hips open or arching your back. 6. Keep your knee tracking straight over your toes the whole time – don’t let it collapse inward. |
| Single-Arm Face Pull | 1. Let your shoulder blades spread apart when your arms are forward. 2. Pull towards your face and finish with your thumb pointed upward and your shoulder blades squeezed together and downward. 3. Don’t arch your back, rotate your spine or let your ribs flare out during the movement. |
| Single-Arm Half-Kneeling Band Press | 1. Position your knees so that they are both at 90 degrees. 2. Keep your trailing hip fully extended. 3. Keep your ribs down, abs tight and tailbone tucked between your knees. 4. Press the band forward, finishing with your shoulder blade spread outward and your hand pushed as far forward as you can. 5. Don’t let your back arch or lose your hip and knee position as you press. 6. Return by pulling your shoulder blade inward and down as your hand comes back. |
| Single-Arm Half-Kneeling Band Pull-Down | 1. Start in a tall position with your chest high and a 90° angle at both knees. 2. Squeeze the glute of your down knee and tuck your tailbone under. Your pelvis should be squared and level. 3. Brace your abs to pull your lower ribs down. 4. Keep your knee out over your little toe as you pull the band downward toward your chest. 5. Finish with your shoulder blade locked inward and down toward your back pocket. |
| Single-Arm Half-Kneeling Band Row | 1. Position your knees so that they are both at 90 degrees. 2. Keep your trailing hip fully extended. 3. Keep your ribs down, abs tight and tailbone tucked between your knees. 4. Pull the band back, finishing with your shoulder blade locked inward and down. 5. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Single-Arm Half-Kneeling Cable Press | 1. Position your knees so that they are both at 90 degrees. 2. Keep your trailing hip fully extended. 3. Keep your ribs down, abs tight and tailbone tucked between your knees. 4. Press the cable forward, finishing with your shoulder blade spread outward and your hand pushed as far forward as you can. 5. Don’t let your back arch or lose your hip and knee position as you press. 6. Return by pulling your shoulder blade inward and down as your hand comes back. |
| Single-Arm Half-Kneeling Cable Row | 1. Position your knees so that they are both at 90 degrees. 2. Keep your trailing hip fully extended. 3. Keep your ribs down, abs tight and tailbone tucked between your knees. 4. Pull the cable back, finishing with your shoulder blade locked inward and down. 5. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Single-Arm Hands-Elevated Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. 5. Don’t let your spine rotate or tilt to the side throughout the movement. |
| Single-Arm Landmine Press | 1. Keep your chest high, abs tight and lower ribs pulled down. Keep your head in line with the rest of your spine. 2. Keep your hips facing squarely forward. 3. Press the weight while keeping your shoulder pulled down away from your ears so that you’re not shrugging. 4. Don’t arch your lower back, let your lower ribs flare out, let your shoulder roll forward or lean your body to complete the press. |
| Single-Arm Landmine Row | 1. Keep your ribs down and your abs tight so that your lower back doesn’t arch excessively. 2. Pull the weight towards your lower ribs, finishing with your shoulder blade locked inward and down. 3. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Single-Arm Lying Dumbbell Rolling Triceps Extension | 1. Brace your abs and keep your ribs down. 2. Keep your upper arm still while you lower the weight towards your head. 3. Roll the weight to a bench press position and then press back up while keeping your elbow close to your body. |
| Single-Arm Lying Dumbbell Triceps Extension | 1. Brace your abs and keep your ribs down. 2. Keep your upper arm still while you lower the weight towards your head. 3. Press back up while keeping your elbows close to your body. |
| Single-Arm Overhead Band Press | 1. Engage your abs to pull your ribs downward. Tuck your tailbone under. 2. Press overhead while moving only your arm. Keep your shoulder pulled down away from your ears so that you don’t shrug. 3. Don’t arch your lower back or flare your ribs out. Don’t let the band pull you to the side. |
| Single-Arm Overhead Dumbbell Reverse Lunge | 1. The dumbbell goes on the same side as your trailing leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Single-Arm Overhead Dumbbell Reverse Lunge From Deficit | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move your arms alternately without arching your back, flaring your ribs or rolling your hips. |
| Single-Arm Plank | 1. Grip the weight tightly with your thumb on the lipped side of the weight, and curl it. |
| Single-Arm Plate Curl | 1. Keep your abs tight and ribs pulled down to stabilize your spine. 2. Press the weights overhead without arching your back or flaring your ribs out. 3. Keep your shoulders pulled downward away from your ears to avoid shrugging. |
| Single-Arm Seated Overhead Dumbbell Press | 1. Begin with your abs tight, ribs down and tailbone tucked under so that you don’t arch your lower back. 2. Pull the band toward your lower ribs and finish with your shoulder blade locked tightly inward and down toward your back pockets. 3. Don’t let your shoulder capsule pop forward at the finish, and don’t arch your lower back. |
| Single-Arm Standing Band Row | 1. Begin with your abs tight, ribs down and tailbone tucked under so that you don’t arch your lower back. 2. Pull the cable toward your lower ribs and finish with your shoulder blade locked tightly inward and down toward your back pockets. 3. Don’t let your shoulder capsule pop forward at the finish, and don’t arch your lower back. |
| Single-Arm Standing Cable Row | 1. The band goes in the hand on the same side as your trailing leg. 2. Keep your trailing hip fully extended. 3. Keep your ribs down, abs tight and tailbone tucked between your knees. 4. Press the band forward, finishing with your shoulder blade spread outward and your hand pushed as far forward as you can. 5. Don’t let your back arch or lose your hip and knee position as you press. 6. Return by pulling your shoulder blade inward and down as your hand comes back. |
| Single-Arm Standing Split-Stance Band Press | 1. The band goes in your hand on the same side as your forward knee. 2. Keep your trailing hip fully extended. 3. Keep your ribs down, abs tight and tailbone tucked between your knees. 4. Pull the band back, finishing with your shoulder blade locked inward and down. 5. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Single-Arm Standing Split-Stance Band Row | 1. The cable goes in the hand on the same side as your trailing leg. 2. Keep your trailing hip fully extended. 3. Keep your ribs down, abs tight and tailbone tucked between your knees. 4. Press the handle forward, finishing with your shoulder blade spread outward and your hand pushed as far forward as you can. 5. Don’t let your back arch or lose your hip and knee position as you press. 6. Return by pulling your shoulder blade inward and down as your hand comes back. |
| Single-Arm Standing Split-Stance Cable Press | 1. The cable goes in your hand on the same side as your forward knee. 2. Keep your trailing hip fully extended. 3. Keep your ribs down, abs tight and tailbone tucked between your knees. 4. Pull the cable back, finishing with your shoulder blade locked inward and down. 5. Don’t let your shoulder capsule shift forward at the finish of the movement. |
| Single-Arm Standing Split-Stance Cable Row | 1. Engage your abs to pull your ribs downward. Tuck your tailbone under. 2. Press overhead while moving only your arm. Keep your shoulder pulled down away from your ears so that you don’t shrug. 3. Don’t arch your lower back or flare your ribs out. Don’t let the weight pull you to the side. |
| Single-Arm Tall-Kneeling Overhead Dumbbell Press | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Carry the weight with tightly braced abs while keeping your shoulders back and your head neutral. 3. Don’t slouch or let the weight pull you to the side. |
| Single-Arm Walking Dumbbell Farmer’s Carry | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. 5. Don’t let your hips or spine rotate during the movement. |
| Single-Leg Band-Resisted Pushup | 1. Pull your ribs down with your abs. 2. Push your hips back to lower down. 3. Keep your hips square. Don’t rotate them open. |
| Single-Leg Band-Resisted Romanian Deadlift | 1. Keep your ribs pulled down and your abs tight so that your lower back doesn’t arch. 2. Drive through your heel and raise your hips upward. 3. Keep your tailbone tucked between your knees to align your pelvis and spine. |
| Single-Leg Barbell Glute Bridge | 1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Keep your hips flat by actively keeping your zipper turned toward your forward knee. 4. Return upward and lock your hips out while tucking your tailbone downward between your knees. 5. Don’t let your lower back arch or roll your hips open during the movement. |
| Single-Leg Barbell Romanian Deadlift | 1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Keep your hips flat by actively keeping your zipper turned toward your forward knee. 4. Return upward and lock your hips out while tucking your tailbone downward between your knees. 5. Don’t let your lower back arch or roll your hips open during the movement. |
| Single-Leg Dumbbell Romanian Deadlift | 1. Keep your weight rooted through your heel with your toes gripping the floor. 2. Keep your foot straight ahead and your knee pushed slightly outward. 3. Lower onto the box without letting your knee collapse inward or shifting your weight to your toes. |
| Single-Leg Eccentric Squat to Box | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. 5. Don’t let your hips or spine rotate during the movement. |
| Single-Leg Feet-Elevated Band-Resisted Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. 5. Don’t let your hips or spine rotate during the movement. |
| Single-Leg Feet-Elevated Pushup | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Raise hips without arching your back. |
| Single-Leg Glute Bridge | 1. Keep your ribs pulled down and your abs tight so that your lower back doesn’t arch. 2. Drive through your heels and raise your hips upward. 3. Keep your tailbone tucked between your knees to align your pelvis and spine. |
| Single-Leg Hip Thrust | 1. The lighter weight goes on the side of the forward leg. 2. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 3. Push your hips back until you get a light stretch in your hamstrings. 4. Keep your hips flat by actively keeping your zipper turned toward your forward knee. 5. Return upward and lock your hips out while tucking your tailbone downward between your knees. 6. Don’t let your lower back arch or roll your hips open during the movement. |
| Single-Leg Offset Dumbbell Romanian Deadlift | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag or rotate your hips. |
| Single-Leg Plank | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. 5. Don’t let your hips or spine rotate during the movement. |
| Single-Leg Pushup | 1. Only lower as far down as you can without your shoulders popping forward, then stop and hold for the prescribed time. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Don’t let your hips or spine rotate during the movement. |
| Single-Leg Pushup Iso | 1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Keep your hips flat by actively keeping your zipper turned toward your forward knee. 4. Return upward and lock your hips out while tucking your tailbone downward between your knees. 5. Don’t let your lower back arch or roll your hips open during the movement. |
| Single-Leg Single-Arm Dumbbell Romanian Deadlift | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move without losing your positioning. |
| Single-Leg Slideboard Bodysaw | 1. Keep your abs tightly braced, your tailbone tucked under and your ribs down. 2. Pack your shoulder blades together and down towards your back pockets. 3. Root your heels through the floor. 4. Pull your foot towards your hip and finish the movement by tightly squeezing your glute while bracing your abs. |
| Single-Leg Slideboard Leg Curl | 1. Keep your weight rooted through your heel with your toes gripping the floor. 2. Keep your foot straight ahead and your knee pushed slightly outward. 3. Lower onto the box without letting your knee collapse inward or shifting your weight to your toes and then squat back up. 4. Don’t arch your lower back at the finish, |
| Single-Leg Squat to Box | 1. Keep your abs tightly braced, your tailbone tucked under and your ribs down. 2. Pack your shoulder blades together and down towards your back pockets. 3. Root your heels through the floor. 4. Pull your feet towards your hip and finish the movement by tightly squeezing your glutes while bracing your abs and keeping your tailbone tucked under. |
| Single-Leg Supine Hips-Elevated Leg Curl | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move without losing your positioning. |
| Slideboard Bodysaw | 1. Keep your abs tightly braced, your tailbone tucked under and your ribs down. 2. Pack your shoulder blades together and down towards your back pockets. 3. Root your heels through the floor. 4. Pull your feet towards your hips and finish the movement by tightly squeezing your glutes while bracing your abs and keeping your tailbone tucked under. |
| Slideboard Leg Curl | 1. Lower into the pushup by squeezing your shoulder blades together and down into your back pockets, keeping your elbows tucked in and pulling one knee towards your elbow. 2. Push back up and spread your shoulder blades apart while keeping them pulled downward toward your back pockets. 3. Keep your abs tight and tailbone tucked under throughout the movement. |
| Spiderman Pushup | 1. Keep your abs tight and ribs pulled down to stabilize your spine. 2. Dip your knees slightly while keeping your weight on your heels and drive upward. 3. Use the momentum to assist as you lock the weights overhead without arching your back. |
| Split-Stance Dumbbell Push Press | 1. Grip the front of your toes and root your weight through your heels. 2. Use your arms to pull your hips deep into the squat while keeping your chest high. 3. Use your arms to pry your knees outward. 4. While keeping your weight on your heels, straighten your knees and stretch your hamstrings. 5. Don’t shift your weight onto your toes, lift your heels off the ground or collapse your knees inward. |
| Squat to Stand | 1. Grip the front of your toes and root your weight through your heels. 2. Use your arms to pull your hips deep into the squat while keeping your chest high. 3. Use your arms to pry your knees outward, then reach your arms overhead. 4. Put your arms back down and, with your weight on your heels, straighten your knees and stretch your hamstrings. 5. Don’t shift your weight onto your toes, lift your heels off the ground or collapse your knees inward. |
| Squat to Stand With Overhead Reach | 1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. Roll your arms out in front of you as far as you can without losing tension in your abs. 4. Stop before your back arches and return. |
| Stability Ball Rollout | 1. Stand with your right foot just ahead of the left and lean back on the bar with all your weight on your left heel. 2. Take a deep breath through your nose, place your left arm behind your back and expand your upper back as much as possible while letting your spine round forward. 3. Focus on expanding the right side of your rib cage and feeling a good stretch in your right lat. |
| Staggered-Stance Deep Squat Breathing | 1. Keep your abs tight, tailbone tucked under and ribs pulled down to stabilize your spine. 2. Press the weights overhead without arching your back or flaring your ribs out. 3. Keep your shoulders pulled downward away from your ears to avoid shrugging. |
| Standing Barbell Overhead Press | 1. Keep your abs tight, tailbone tucked under and ribs pulled down to stabilize your spine. 2. Stand in a split-stance, with the weight on the side of your trailing leg. 3. Press the bar overhead while keeping your shoulder pulled down away from your ears so that you don’t shrug. |
| Standing Split-Stance Landmine Press | 1. Keep your weight on your heels with your feet pointed straight ahead. 2. Push your hips back to get into the squat position. 3. Keep your head neutral and reach one arm straight overhead while letting the other arm fall to centerline. |
| Standing Thoracic Extension Rotation | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move without losing your positioning. |
| Stir-The-Pot | 1. Place rear foot on bench. 2. Lower to one knee. 3. Keep ribs down, tailbone tucked under and lumbar spine slightly flexed. |
| Super Couch Stretch | 1. Stand on one knee 2. Loop band over rear foot. 3. Pull foot upward. 4. Keep your ribs down, tailbone tucked under and spine slightly flexed. |
| Super Couch Stretch Without Bench | 1. Lay on your back with your knees bent and your lower back pressed into the floor. Keep your abs tight and your ribs down so that your back doesn’t arch. 2. Bring your hands together with your palms up. 3. Move your hands outward and finish by squeezing your shoulder blades together and downward. |
| Supine Banded No Money Drill | 1. Lay on your back with your knees bent and your lower back pressed into the floor. Keep your abs tight and your ribs down so that your back doesn’t arch. 2. Begin with your shoulder blades squeezed together and down toward your back pockets. 3. Without shrugging your shoulders upward, reach your arms as far out in front of you as you can and spread your shoulder blades apart. |
| Supine Banded Scapular Protraction | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Raise hips without arching your back. |
| Supine Glute Bridge | 1. Keep your abs tightly braced, your tailbone tucked under and your ribs down. 2. Pack your shoulder blades together and down towards your back pockets. 3. Root your heels through the floor. 4. Pull your feet towards your hips while raising your hips. 5. Finish the movement by tightly squeezing your glutes while bracing your abs and keeping your tailbone tucked under. |
| Supine Hips-Extended Leg Curl | 1. Lay on your back with your knees bent and your feet on the floor. Press your lower back into the ground, pull your ribs down with your abs, and tuck your tailbone under towards your kneess. 2. Pull your knees in toward each other until you feel a stretch deep in your hip capsules. 3. Don’t space your feet so close together that your knees touch. |
| Supine Knee to Knee Pull-In | 1. Keep the front of your pelvis pulled towards your ribs, your abs tight, your lower back pressed into the floor and your tailbone tucked under. 2. Pull one knee straight to your chest and keep the other leg extended straight out by contracting your glute on that side. 3. Don’t arch your lower back or lift the other leg off the ground. |
| Supine Psoas March | 1. Keep your ribs down and your abs tight so that your lower back doesn’t arch excessively. 2. Push your hips back to get into position, with your weight mostly on your heels and your toes gripping the floor. 3. Pull the weight towards your lower ribs, finishing with your shoulder blades locked inward and down. 3. Don’t let your shoulder capsules shift forward at the finish of the movement. |
| T-Bar Row | 1. Keep your spine neutral, abs and glutes braced and hands shoulder-width apart. 2. Lower into the pushup by squeezing your shoulder blades together and down while keeping your elbows tucked in. 3. Press to the up position and reach one hand towards the ceiling while keeping your abs and glutes contracted. |
| T-Pushup | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Press overhead without losing your spinal position. |
| Tall-Kneeling Overhead Pallof Press | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Chop the band down with your arms while moving from the shoulders only. |
| Tall-Kneeling Band Chop | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Raise your arms up and across your body without losing your spinal position. |
| Tall-Kneeling Band Lift | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Chop the cable down with your arms while moving from the shoulders only. |
| Tall-Kneeling Cable Chop | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Raise your arms up and across your body without losing your spinal position. |
| Tall-Kneeling Cable Lift | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Press the bar overhead without arching your back or flaring your ribs. Keep your shoulder pulled down away from your ears so that you don’t shrug. |
| Tall-Kneeling Landmine Press | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Press your hands out without losing your spinal position. |
| Tall-Kneeling Pallof Press | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Press your hands out without losing your spinal position. 4. Hold for the allotted time. |
| Tall-Kneeling Pallof Press Iso | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Press your hands out without losing your spinal position. 4. Hold for the allotted time. |
| Tall-Kneeling Pallof Press Iso With Band | 1. Start in a tall position with your chest high and both knees down. 2. Pull your ribs down by tightly bracing your abs in an exhaled position and tuck your tailbone under. 3. Press your hands out without losing your spinal position. |
| Tall-Kneeling Pallof Press With Band | 1. Breathe deeply into your chest and upper back. 2. Try to expand your entire rib cage as you stretch over the roller. 3. Keep your abs tight and ribs pulled down. 4. Don’t arch your lower back or flare your lower ribs out. |
| Thoracic Mobilization on Foam Roller | 1. Breathe deeply into your chest and upper back. 2. Put your elbows on the bench and push your chest through to open up your upper spine. 3. Keep your abs tight and ribs pulled down. 4. Don’t arch your lower back or flare your lower ribs out. |
| Thoracic Mobilization With Bench | 1. Keep the heel of your planted leg on the ground, and keep it nearly locked out straight. 2. Brace the glute on the side of your planted leg and tuck your tailbone under to keep your pelvis from tilting. 3. Reach your opposite side hand towards your toes. 4. Don’t bend the leg on your planted leg, come onto your toes or slouch your spine forward. |
| Toy Soldier | 1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower to the bar while pushing your hips back and loading a light stretch into your hamstrings. 3. Keep your weight on your heels, your feet straight forward, your knees straight over your little toes and abs braced. 4. Pull upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels. 5. Keep your abs locked and ribs down at the top. |
| Trap Bar Deadlift | 1. Keep your shoulder blades squeezed backward and down. 2. Press down without letting your shoulders pop forward during the press. 3. Keep your abs tight and your ribs pulled down so that your ribs don’t flare out as you return upward. |
| Triceps Press-Down | 1. Keep your arm vertical throughout the movement, and keep your eyes on the weight. 2. Move from elbow, to your hand, to a bridge position. 3. Move to your knee. 4. “Windshield wiper” your leg underneath to a lunge position. 5. With your weight on your forward heel and your ribs down, stand up to the top of the lunge. 6. “Ski” your trailing foot back and reverse the movement to return to the ground. |
| Turkish Get-up | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Press one weight overhead and keep the other at your side. 3. Carry the weights with tightly braced abs while keeping your shoulders back and your head neutral. 4. Don’t slouch or let the weight pull you to the side. |
| Walking Dumbbell Cross-Carry | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Walking Dumbbell Lunge | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Carry the weight with tightly braced abs while keeping your shoulders back and your head neutral. 3. Don’t slouch or let the weight pull you to the side. |
| Walking Farmer’s Carry | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Carry the weight with tightly braced abs while keeping your shoulders back and your head neutral. 3. Don’t slouch or let the weight pull you to the side. |
| Walking Fat Grip Farmer’s Carry | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Carry the weight with tightly braced abs while keeping your shoulders back and your head neutral. 3. Don’t slouch or let the weight pull you to the side. |
| Walking Goblet Carry | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Carry the weight with tightly braced abs while keeping your shoulders back and your head neutral. 3. Press the weight straight out and return it to your chest at regular intervals without losing your spinal position. 4. Don’t slouch or let the weight pull you to the side. |
| Walking Goblet Heartbeat Carry | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. Drive upward with your weight rooted through the heel of your forward foot. 5. Keep your knee tracked straight ahead over your toes. |
| Walking Goblet Lunge | 1. Keep the heel of your planted leg on the ground and keep that leg straight. 2. Brace the glute on the side of your planted leg to keep your pelvis from tilting. 3. Pull one knee tightly to your chest while keeping the other leg extended straight. 4. Don’t bend the leg on your planted leg, come onto your toes or slouch your spine forward. |
| Walking Knee to Chest | 1. The lighter of the two dumbbells goes in the hand on the same side as your forward leg. 2. Lower with your weight on your forward heel. 3. Don’t let your hips open up at the bottom. Keep them squared forward. 4. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Walking Offset Dumbbell Lunge | 1. Keep the heel of your planted leg on the ground and keep that leg straight. Brace the glute on the side of your planted leg to keep your pelvis from tilting. 2. Pull one foot back and stretch your quad without leaning forward. 3. Keep your abs tight, your ribs down and tuck your tailbone under. 4. Don’t arch your lower back, bend the leg on your planted leg, come onto your toes or slouch your spine forward. |
| Walking Pull-Back Butt Kick | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Carry the weight with tightly braced abs while keeping your shoulders back and your head neutral. 3. Don’t slouch or let the weight pull you to the side. |
| Walking Single-Arm Bottom-Up Kettlebell Racked Carry | 1. Step slightly to the outside with your forward leg to make room for your elbow. 2. Keep your weight through your forward heel. 3. Keep your chest high and contract the glute on your trailing leg to get a good stretch in your hip flexor. 4. Keep your neck in line with the rest of your spine. 5. Slowly drive your hips forward to deepen the stretch. |
| Walking Spiderman | 1. Step slightly to the outside with your forward leg to make room for your elbow. 2. Keep your weight through your forward heel. 3. Keep your chest high and contract the glute on your trailing leg to get a good stretch in your hip flexor. 4. Keep your neck in line with the rest of your spine. 5. Slowly drive your hips forward to deepen the stretch. 6. Lift your hips upward. |
| Walking Spiderman With Hip Lift | 1. Step slightly to the outside with your forward leg to make room for your elbow. 2. Keep your weight through your forward heel. 3. Keep your chest high and contract the glute on your trailing leg to get a good stretch in your hip flexor. 4. Keep your neck in line with the rest of your spine. 5. Slowly drive your hips forward to deepen the stretch, then reach overhead. |
| Walking Spiderman With Overhead Reach | 1. Step slightly to the outside with your forward leg to make room for your elbow. 2. Keep your weight through your forward heel. 3. Keep your chest high and contract the glute on your trailing leg to get a good stretch in your hip flexor. 4. Keep your neck in line with the rest of your spine. 5. Slowly drive your hips forward to deepen the stretch, then reach overhead. 6. Lift your hips upward. |
| Walking Spiderman With Overhead Reach and Hip Lift | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Press the weights overhead. 3. Carry the weights with tightly braced abs while keeping your shoulders back and your head neutral. 4. Don’t slouch or let the weight pull you to the side. |
| Walking Two-Arm Waiter’s Carry | 1. Begin with your abs tight and your ribs pulled down. Keep your tailbone tucked underneath you and your shoulders back. 2. Press the weight overhead. 3. Carry the weights with tightly braced abs while keeping your shoulders back and your head neutral. 4. Don’t slouch or let the weight pull you to the side. |
| Walking Waiter’s Carry | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. At the bottom position, rotate your shoulders toward your forward knee. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Walking Warrior Lunge | 1. Keep your heel rooted into the floor and press forward as far as you can while tracking your knee straight over your toes on the outside of your foot. This is mobilizing the ankle of your forward leg. 2. Don’t lift your heel off the ground or push your knee towards the inside of your foot. |
| Wall Ankle Mobilization | 1. Keep the front of your pelvis pulled towards your ribs, your abs tight and your tailbone tucked under. 2. Pull one knee straight towards your chest while keeping the other leg extended straight out by contracting your glute on that side. 3. Don’t arch your lower back or flare your lower ribs out |
| Wall Glute Iso March | 1. Use your arm to flex your knee as much as comfortably possible. 2. Use your abs to pull your ribs down, and keep your tailbone tucked under to protect your spine. 3. Contract the glute on your trailing-leg side in order to further stretch your hip flexors. 4. Don’t arch your lower back or let your lower ribs flare out. |
| Wall Hip Flexor Mobilization | 1. Pull your ribs downward with your abs and hold them there. 2. Roll the front of your pelvis towards your ribs. 3. Press your lower back into the floor. 4. Don’t lose that position as you cycle your legs. |
| Wall-Press Abs | 1. Lower with your weight on your forward heel. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don’t let your back arch. 4. At the bottom position, put your arms overhead (without arching your back) and rotate your shoulders toward your forward knee. 5. Drive upward with your weight rooted through the heel of your forward foot. 6. Keep your knee tracked straight ahead over your toes. |
| Warrior Lunge With Overhead Reach | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Weighted Chin-Up | 1. Fully extend your arms and let your shoulder blades spread at the bottom. 2. Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don’t let your shoulders pop forward at the finish. |
| Weighted Neutral-Grip Pull-Up | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Weighted Pushup | 1. Only lower as far down as you can without your shoulders popping forward. 2. Squeeze your shoulder blades together and downward at the bottom of the rep. 3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears. |
| Weighted Ring Pushup | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Move from the hips, not your spine. 4. Don’t rotate your feet outward. |
| X-Band Box Walk | 1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Move from the hips, not your spine. 4. Don’t rotate your feet outward. |
| X-Band Walk | 1. Keep your ribs down, abs tight and tailbone tucked between your knees. 2. Allow your shoulder blades to spread apart at the beginning as you cross your arms over. 3. Pull your hands back to your lower ribs, finishing with your shoulder blades locked inward and down. 4. Don’t let your shoulder capsules shift forward at the finish of the movement. |
| X-Lat Band Pull-Down | 1. Keep your lower ribs pulled down and reach overhead. 2. Stretch your lats out and drive your chest toward the ground. 3. Drive your heels to the ground. 4. You can move deeper into the stretch by alternately bending your knees. |
| Yoga Downward Dog Stretch | 1. Step slightly to the outside with your forward leg to make room for your arm. 2. Keep your ribs down, tuck your tailbone under and contract the glute on your trailing leg to get a good stretch in your hip flexor. 3. Keep your neck in line with the rest of your spine. 4. With your chest high, stretch overhead and follow your hand with your eyes. |
| Yoga Plex | 1. Keep your spine neutral, abs and glutes braced and hands shoulder-width apart. 2. Lower into the pushup by squeezing your shoulder blades together and down into your back pockets and keeping your elbows tucked in. 3. From the top of the pushup, push your hips into the air and drive your heels toward the ground to stretch your lats, chest, calves and hamstrings. |
| Yoga Pushup | 1. Keep your spine neutral, abs and glutes braced and hands shoulder-width apart. 2. Lower into the pushup by squeezing your shoulder blades together and down into your back pockets and keeping your elbows tucked in. 3. From the top of the pushup, push your hips into the air and drive your heels toward the ground to stretch your lats, chest, calves and hamstrings. |