Instructions

1. Hold kettlebell at chest by horns
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

• Same as dumbbell goblet squat
• Counterbalance helps depth
• Elbows can push knees out
• Keep chest proud
• Great for beginners

Instructions

1. Stand with feet wide apart, toes turned out at 45 degrees.
2. Bend your knees deeply, sinking your hips toward knee height.
3. Bring your arms to a goal-post position or palms together at chest.
4. Hold and breathe steadily.

Important points

• Keep knees tracking over your toes.
• Engage your core and keep your spine tall.
• Press evenly through both feet.

Instructions

1. Bar on upper back like squat
2. Feet hip to shoulder-width
3. Soft knee bend
4. Hinge at hips, pushing butt back
5. Lower torso until parallel or comfortable stretch
6. Drive hips forward to stand

Important points

• Keep back flat, not rounded
• Movement is hip hinge, not squat
• Feel stretch in hamstrings
• Don't go too heavy - technique is key
• Great for posterior chain

Instructions

1. Bar on upper back like squat
2. Feet hip to shoulder-width
3. Soft knee bend
4. Hinge at hips, pushing butt back
5. Lower torso until parallel or comfortable stretch
6. Drive hips forward to stand

Important points

• Keep back flat, not rounded
• Movement is hip hinge, not squat
• Feel stretch in hamstrings
• Don't go too heavy - technique is key
• Great for posterior chain

Instructions

1. Adjust the machine so the shoulder pads sit comfortably on your shoulders and your back is fully supported against the pad
2. Place your feet shoulder-width apart on the footplate with toes slightly pointed outward
3. Release the safety handles and slowly lower your body by bending your knees while keeping your core engaged
4. Descend until your thighs are parallel to the footplate or as far as your mobility allows
5. Push through your heels to drive back up to the starting position while maintaining control
6. Re-engage the safety handles when your set is complete

Important points

• Keep your knees aligned with your toes throughout the entire movement to prevent knee stress
• Maintain a neutral spine by keeping your back pressed against the pad and avoiding rounding
• Control the descent phase slowly to maximize muscle engagement and prevent injury
• Avoid locking your knees completely at the top of the movement to maintain constant tension on the quadriceps
• Focus on pushing through your heels rather than your toes to properly activate the quadriceps

Instructions

1. Position yourself on the hack squat machine with your back flat against the backrest and shoulders firmly under the shoulder pads
2. Place your feet wider than shoulder-width apart on the platform with toes pointed slightly outward
3. Release the safety handles and slowly lower your body by bending at the knees and hips while keeping your core engaged
4. Descend until your thighs are parallel to the platform or as low as your mobility allows
5. Push through your heels and drive upward to return to the starting position while maintaining control
6. Re-engage the safety handles when finished with your set

Important points

• Keep your knees tracking in line with your toes throughout the entire movement to prevent knee stress
• Maintain constant tension in your core and avoid rounding your lower back against the pad
• The wide stance targets the inner quadriceps and glutes more than a narrow stance variation
• Control the descent and avoid bouncing at the bottom of the movement to maximize muscle engagement
• Ensure full foot contact with the platform and avoid rising onto your toes during the ascent

Instructions

1. Sit on the floor with knees bent and feet flat.
2. Lean back slightly and lift your feet off the floor.
3. Keep your shins parallel to the floor (knees bent at 90 degrees).
4. Extend your arms forward, parallel to the floor.

Important points

• Keep your spine straight, avoid rounding your back.
• Engage your core throughout.
• This is a modification of full Boat Pose.

Instructions

1. Lie on your stomach and prop yourself up on your forearms.
2. Bend one knee and reach back with the same-side hand to hold your foot.
3. Gently press your foot toward your hip.
4. Hold and breathe, then switch sides.

Important points

• Keep both hip bones pressing into the floor.
• Do not force the stretch.
• Engage your core to protect your lower back.

Instructions

1. Lie on your stomach and prop yourself up on your forearms.
2. Bend one knee and reach back with the same-side hand to hold your foot.
3. Gently press your foot toward your hip.
4. Hold and breathe, then switch sides.

Important points

• Keep both hip bones pressing into the floor.
• Do not force the stretch.
• Engage your core to protect your lower back.

Instructions

1. Sit with legs extended. Bend one knee and place the foot outside the opposite thigh.
2. Bend the bottom leg and bring the foot near the opposite hip.
3. Twist your torso toward the bent knee.
4. Use the opposite elbow against the outside of the bent knee for leverage.

Important points

• Sit tall before you twist - lengthen your spine first.
• Twist from your mid-back, not just your shoulders.
• Keep both sit bones grounded.

Instructions

1. Sit with legs extended. Bend one knee and place the foot outside the opposite thigh.
2. Bend the bottom leg and bring the foot near the opposite hip.
3. Twist your torso toward the bent knee.
4. Use the opposite elbow against the outside of the bent knee for leverage.

Important points

• Sit tall before you twist - lengthen your spine first.
• Twist from your mid-back, not just your shoulders.
• Keep both sit bones grounded.

Instructions

1. Begin in a standing forward fold and shift your weight onto your left leg
2. Place your right hand on the ground directly under your shoulder for support
3. Lift your right leg behind you until it's parallel to the floor
4. Engage your core and find your balance on your standing leg
5. Slowly extend your left arm up toward the ceiling
6. Hold the position while maintaining alignment from your lifted leg through your extended arm

Important points

• Keep your standing leg slightly bent to maintain stability and prevent knee strain
• Engage your core throughout the entire movement to maintain balance and protect your lower back
• Focus on creating one straight line from your lifted leg through your torso to your raised arm
• Keep your hips square to the ground rather than allowing them to open up
• Start with your hand on the ground for support before attempting to lift your arm

Instructions

1. From Triangle Pose, bend your front knee and place your front hand on the floor.
2. Shift your weight onto your front foot and lift your back leg parallel to the floor.
3. Open your top hip and extend your top arm toward the ceiling.
4. Gaze up at your top hand if your balance allows.

Important points

• Use a block under your bottom hand if needed.
• Keep your standing leg strong with a micro-bend in the knee.
• Stack your hips and shoulders.

Instructions

1. From a low lunge, straighten your front leg and flex your front foot.
2. Shift your hips back over your back knee.
3. Fold forward over the straight leg with a flat back.
4. Place your hands on the floor or on blocks.

Important points

• Keep a micro-bend in the straight knee to protect the joint.
• Hinge from the hips, not the waist.
• Breathe deeply into the hamstring stretch.

Instructions

1. From a low lunge, straighten your front leg and flex your front foot.
2. Shift your hips back over your back knee.
3. Fold forward over the straight leg with a flat back.
4. Place your hands on the floor or on blocks.

Important points

• Keep a micro-bend in the straight knee to protect the joint.
• Hinge from the hips, not the waist.
• Breathe deeply into the hamstring stretch.

Instructions

1. Sit on a sturdy chair or bench with your back straight and feet planted firmly on the ground
2. Cross your arms over your chest or extend them forward for balance
3. Engage your core and shift your weight slightly forward over your feet
4. Drive through your heels and push up using your leg muscles until you reach a half-standing squat position
5. Hold the position briefly, then slowly control the descent back to the seated position
6. Repeat the movement maintaining proper form throughout

Important points

• Keep your knees aligned with your toes and avoid letting them cave inward during the movement
• Focus on using your leg muscles rather than momentum to rise up from the seated position
• Maintain control during the lowering phase to maximize muscle engagement and prevent dropping back onto the seat
• Start with a higher surface if you have difficulty with the movement and progress to lower surfaces as you get stronger
• Keep your chest up and avoid rounding your back throughout the entire exercise

Instructions

1. Hold the dumbbell securely with both hands using an overhand grip
2. Keep your core engaged and maintain an upright posture throughout the movement
3. Slowly move the dumbbell to your left side, then behind your head in a smooth circular motion
4. Control the weight as you bring it around to complete the circle back to the starting position
5. Maintain tension in your shoulders and avoid letting the weight pull you off balance
6. Complete all repetitions in the left direction before switching to the right if desired

Important points

• Start with a lighter weight to master the movement pattern and avoid injury
• Keep your head in a neutral position and avoid following the weight with your eyes
• Maintain control throughout the entire range of motion - never let momentum take over
• Keep your core tight to protect your lower back as you move the weight around your head
• Stop immediately if you feel any neck or shoulder discomfort during the exercise

Instructions

1. Stand with feet shoulder-width apart, holding one dumbbell by one end with both hands at chest level
2. Lift the dumbbell overhead and slowly circle it around your head in a clockwise direction, keeping the weight close to your head
3. Pass the dumbbell behind your head, then around to the left side, maintaining control throughout the movement
4. Continue the circular motion, bringing the dumbbell around to the front and back to starting position
5. Complete the desired repetitions in one direction, then reverse to counterclockwise for equal repetitions

Important points

• Keep your core engaged and maintain good posture throughout the entire movement
• Start with a lighter weight to master the movement pattern before progressing
• Move slowly and controlled - this is not a momentum-based exercise
• Keep the dumbbell close to your head to maintain proper shoulder positioning
• Stop immediately if you feel any shoulder impingement or discomfort

Instructions

1. Stand with feet shoulder-width apart and hold a dumbbell in each hand with arms at your sides
2. Keep your palms facing inward toward your body throughout the entire movement
3. Engage your core and maintain an upright posture with shoulders back
4. Curl the weights up by bending at the elbows, lifting until your forearms are nearly vertical
5. Squeeze your biceps at the top of the movement
6. Slowly lower the weights back to the starting position with control

Important points

• Keep your elbows close to your sides and avoid swinging them forward or backward
• Maintain the neutral grip with palms facing inward - this targets the brachialis muscle differently than regular bicep curls
• Focus on controlled movement both up and down to maximize muscle engagement
• Avoid using momentum or swinging your body to lift the weights
• Keep your wrists straight and aligned throughout the exercise

Instructions

1. Set up with the barbell over mid-foot, maintaining a straight back and engaged core
2. Initiate the lift by driving through your heels and extending your hips and knees simultaneously
3. As the bar passes your knees, explosively extend your hips and shrug your shoulders upward
4. Pull yourself under the bar by dropping into a partial squat while rotating your elbows forward
5. Catch the bar at shoulder level with elbows pointing forward and stand up to complete the movement
6. Lower the bar back to the starting position with control

Important points

• Keep the bar close to your body throughout the entire movement to maintain proper leverage
• Focus on explosive hip extension rather than pulling with your arms to generate maximum power
• Practice the catching position separately to develop proper elbow and wrist flexibility
• Start with lighter weights to master the technique before progressing to heavier loads
• Maintain a neutral spine throughout the movement to prevent lower back injury