Instructions

1. Lie on your back with knees bent and feet planted firmly on the floor for stability
2. Extend your arms straight up toward the ceiling with palms facing forward and hands positioned slightly wider than shoulder-width
3. Slowly lower your arms out to the sides in a controlled arc motion until your upper arms gently touch the floor
4. Keep a slight bend in your elbows throughout the entire movement to protect your joints
5. Press your arms back up to the starting position by squeezing your chest muscles together
6. Maintain steady breathing, exhaling as you press up and inhaling as you lower down

Important points

• Keep your core engaged and lower back pressed against the floor throughout the movement
• Focus on feeling the stretch in your chest muscles at the bottom position without forcing the range of motion
• Maintain control during both the lowering and pressing phases - avoid bouncing off the floor
• Keep your shoulders pulled back and down to maintain proper shoulder blade position
• Start with a comfortable range of motion and gradually increase as flexibility improves

Instructions

1. Lie on back, hands under hips
2. Legs straight, slightly off floor
3. Kick legs up and down alternately
4. Keep lower back pressed to floor

Important points

• Small controlled movements
• Lower back stays down
• Keep legs straight
• Breathe throughout
• Targets lower abs

Instructions

1. Stand tall with feet hip-width apart and engage your core for stability
2. For forward lunge, step one foot forward 2-3 feet, keeping your torso upright
3. Lower your body by bending both knees until your front thigh is parallel to the floor and back knee nearly touches the ground
4. Push through your front heel to return to the starting position
5. For backward lunge, step one foot back 2-3 feet and follow the same lowering and rising motion
6. Alternate legs or complete all reps on one side before switching

Important points

• Keep your front knee aligned over your ankle, never allowing it to push forward past your toes
• Maintain an upright torso throughout the movement to avoid leaning forward
• Distribute weight evenly between both legs during the lowering phase
• Control the descent and avoid bouncing at the bottom of the movement
• Start with shorter steps and gradually increase range of motion as flexibility improves

Instructions

1. Stand with feet hip-width apart and engage your core muscles
2. Step forward with your right foot approximately 2-3 feet, keeping your torso upright initially
3. Lower your body by bending both knees to 90 degrees while simultaneously leaning your torso to the right side
4. Keep your weight evenly distributed between both feet and maintain balance
5. Push through your right heel to return to starting position while straightening your torso
6. Repeat the movement stepping forward with your left foot and leaning left

Important points

• Keep your front knee aligned over your ankle and avoid letting it cave inward
• Maintain control during the lateral flexion movement to avoid overstretching
• Keep your core engaged throughout the entire movement to protect your spine
• Ensure your back leg remains straight and strong during the lunge phase
• Start with small lateral movements and gradually increase range of motion as flexibility improves

Instructions

1. Start in a bear crawl position with hands under shoulders, knees under hips hovering 2-3 inches off the ground, and core engaged.
2. Move forward by stepping your right hand and left foot forward simultaneously, followed by your left hand and right foot.
3. Take 3-4 steps forward maintaining the low bear crawl position throughout the movement.
4. Reverse the movement by stepping your right hand and left foot backward simultaneously, followed by your left hand and right foot.
5. Take 3-4 steps backward to return to your starting position.
6. Repeat the forward-to-reverse sequence for the desired number of repetitions.

Important points

• Keep your knees hovering just above the ground throughout the entire movement to maintain tension
• Maintain a neutral spine by engaging your core and avoiding sagging hips or raised buttocks
• Move with control and coordination, ensuring opposite hand and foot move together
• Keep your weight evenly distributed between hands and feet to prevent excessive strain on wrists
• Start with shorter distances and gradually increase range as you build strength and coordination

Instructions

1. Begin by kneeling on your mat and gradually lower down to your forearms
2. Spread your knees wide apart while keeping your shins parallel to each other
3. Rest your forearms on the ground and allow your hips to sink toward the floor
4. Breathe deeply and hold the position, focusing on relaxing into the stretch
5. Only go as deep as feels comfortable and avoid forcing the stretch
6. Hold for 30 seconds to 2 minutes depending on your flexibility level

Important points

• Keep your knees and ankles aligned to protect your knee joints
• Only sink as low as your body naturally allows without pain or discomfort
• Focus on breathing deeply to help your muscles relax and deepen the stretch gradually
• Place a pillow or bolster under your torso if you need additional support
• Stop immediately if you feel any sharp pain in your knees, hips, or lower back

Instructions

1. Start on hands and knees with knees spread wider than your hips and toes pointed outward
2. Lower your forearms to the ground while keeping your back straight and core engaged
3. Slowly shift your weight backward toward your heels while maintaining the wide knee position
4. Gently rock forward and backward to find areas of tension and gradually deepen the stretch
5. Hold the deepest comfortable position for 30-60 seconds while breathing deeply
6. Return to starting position slowly by pressing through your forearms and bringing knees closer together

Important points

• Never force the stretch - progress gradually over time to avoid injury to the hip joints and groin muscles
• Keep your spine neutral and avoid rounding your back excessively during the movement
• Stop immediately if you feel sharp pain in your knees, hips, or lower back
• This stretch targets the hip adductors, hip flexors, and can help improve overall hip mobility and flexibility

Instructions

1. Start in a strong plank position with hands shoulder-width apart and core engaged
2. Keep your hands planted firmly on the ground throughout the entire movement
3. Jump both feet forward simultaneously, landing in a low squat position with feet outside your hands
4. Pause briefly in the squat position to maintain control
5. Jump both feet back to the starting plank position, landing softly on the balls of your feet
6. Maintain a neutral spine and avoid letting your hips sag during the plank phases

Important points

• Keep your core tight throughout the movement to protect your lower back
• Land softly on the balls of your feet to reduce impact on joints
• Maintain steady breathing and avoid holding your breath during the exercise
• Start with slower movements to master the form before increasing speed
• If you experience wrist discomfort, perform the exercise on your fists or use push-up handles

Instructions

1. Bar on front delts, elbows high
2. Cross-arm or clean grip
3. Feet shoulder-width
4. Squat down, keeping torso upright
5. Drive up through whole foot

Important points

• Requires more mobility than back squat
• Keep elbows high throughout
• More quad-dominant
• Torso stays more vertical
• If bar rolls forward, elbows are too low

Instructions

1. Stand with feet hip-width apart and engage your core muscles for stability
2. Hold one dumbbell in each hand with a neutral grip, arms fully extended at your sides
3. Keep a slight bend in your elbows and maintain this angle throughout the movement
4. Raise both dumbbells simultaneously in front of your body until they reach shoulder height
5. Pause briefly at the top position, then slowly lower the weights back to starting position
6. Maintain controlled movement throughout both the lifting and lowering phases

Important points

• Keep your core engaged and avoid arching your back or using momentum to lift the weights
• Use a weight that allows you to maintain proper form throughout all repetitions
• Stop at shoulder height to avoid impingement and maintain tension on the target muscles
• Focus on slow, controlled movements rather than speed to maximize muscle activation
• Breathe out during the lifting phase and inhale during the lowering phase

Instructions

1. Position hands flat on the floor slightly wider than shoulder-width with fingers spread for stability
2. Engage your core and maintain a straight line from head to heels throughout the entire movement
3. Lower your body slowly and controlled until your chest nearly touches the ground
4. Keep your elbows at a 45-degree angle to your torso rather than flaring them straight out
5. Push through your palms to return to starting position with full arm extension
6. Breathe in on the way down and exhale as you push back up

Important points

• Maintain proper body alignment by keeping hips level and avoiding sagging or piking
• Focus on the full range of motion by going as low as possible while maintaining good form
• Keep your core engaged throughout to protect your lower back and maintain stability
• Control the tempo with a slow descent and powerful push back to starting position
• If unable to perform with proper form, modify by elevating hands on a bench or performing on knees

Instructions

1. Stand with feet slightly wider than hip-width, toes turned out.
2. Bend your knees and lower into a deep squat.
3. Bring your palms together at your chest.
4. Press your elbows against your inner knees to open the hips.

Important points

• Keep your heels on the floor (place a rolled mat under them if needed).
• Lengthen your spine and lift your chest.
• Engage your core for balance.

Instructions

1. Kneel on the mat and extend one leg out to the side.
2. Place the extended foot flat on the floor, toes pointing sideways.
3. Inhale and raise the arm on the kneeling side overhead.
4. Exhale and lean toward the extended leg, sliding the other hand down the leg.

Important points

• Keep your hips stacked over the kneeling knee.
• Open your chest toward the ceiling.
• Do not collapse forward.

Instructions

1. Kneel on the mat and extend one leg out to the side.
2. Place the extended foot flat on the floor, toes pointing sideways.
3. Inhale and raise the arm on the kneeling side overhead.
4. Exhale and lean toward the extended leg, sliding the other hand down the leg.

Important points

• Keep your hips stacked over the kneeling knee.
• Open your chest toward the ceiling.
• Do not collapse forward.

Instructions

1. Start in a deep squat with your thighs parallel to the floor and arms extended forward for balance
2. Keep your feet firmly planted shoulder-width apart with toes slightly turned out
3. Drive through your heels to stand up, extending your hips and knees simultaneously
4. Maintain an upright torso throughout the movement, avoiding excessive forward lean
5. Lower back down to the starting squat position with control
6. Repeat the movement for the desired number of repetitions

Important points

• Keep your weight distributed evenly across your feet, focusing on pushing through your heels
• Maintain proper knee alignment by ensuring your knees track over your toes
• Engage your core throughout the entire movement to maintain stability and protect your lower back
• Control the descent back to the squat position rather than dropping down quickly
• Keep your chest up and shoulders back to maintain good posture throughout the exercise

Instructions

1. Lie flat on your back with arms relaxed at your sides and legs straight
2. Engage your core and sit up by bringing your knees toward your chest while swinging your arms forward for momentum
3. Rock forward and plant your feet firmly on the ground while maintaining balance
4. Stand up completely without using your hands for assistance, keeping your chest up and core engaged
5. Immediately perform a vertical jump, driving through your heels and reaching your arms overhead
6. Land softly with bent knees and controlled descent back to the lying position

Important points

• Keep movements controlled and avoid using excessive momentum that could cause you to lose balance
• Land softly from the jump with bent knees to absorb impact and protect your joints
• Maintain core engagement throughout the entire movement to protect your lower back
• Start slowly and focus on smooth transitions between each phase of the movement before increasing speed
• Stop immediately if you experience dizziness or discomfort during the getting up phase

Instructions

1. Lie on back, knees bent, feet flat
2. Drive hips up by squeezing glutes
3. Form straight line from shoulders to knees
4. Lower with control

Important points

• Squeeze glutes hard at top
• Don't hyperextend lower back
• Drive through heels
• Hold at top briefly
• Foundation for hip thrusts

Instructions

1. Lie on your back with knees bent
2. Place feet flat on floor hip-width apart
3. Drive through heels to lift hips up
4. Squeeze glutes at the top position
5. Lower hips back down with control

Important points

• Keep your core engaged throughout the entire movement
• Avoid arching your lower back excessively at the top
• Focus on squeezing your glutes rather than pushing with your lower back
• Ensure your knees stay aligned and don't cave inward

Instructions

1. Hold one dumbbell vertically at chest
2. Feet shoulder-width or wider
3. Squat down between legs
4. Keep chest up, elbows inside knees
5. Drive up through heels

Important points

• Great for learning squat pattern
• Counterbalance helps depth
• Keep chest up throughout
• Elbows can push knees out at bottom
• Good for mobility