Instructions

1. Grip the bar with palms facing each other
2. Hang with arms fully extended and shoulders engaged
3. Pull your body up by driving elbows down
4. Rise until your chin clears the bar
5. Lower yourself slowly to starting position

Important points

• Keep your core tight throughout the entire movement
• Avoid swinging or using momentum to complete reps
• Focus on pulling with your back muscles rather than arms
• Maintain a slight forward lean to engage lats effectively
• Don't let shoulders roll forward at the bottom position

Instructions

1. Start on all fours with hips stacked over knees.
2. Walk your hands forward, lowering your chest toward the floor.
3. Keep your hips over your knees.
4. Rest your forehead on the mat and melt your chest down.

Important points

• Keep your arms active and shoulder-width apart.
• Do not let your elbows touch the floor.
• Breathe into the stretch across your chest and shoulders.

Instructions

1. Begin standing with feet shoulder-width apart and core engaged
2. Drop into a deep squat and place both hands firmly on the floor in front of you
3. Jump or step both feet back simultaneously into a high plank position
4. Lower your chest to the floor in a controlled push-up, keeping your body in a straight line
5. Push back up to plank position, then jump or step feet back toward your hands
6. Explosively jump straight up with arms reaching overhead, then land softly to complete one rep

Important points

• Maintain a straight line from head to heels during the plank and push-up phases
• Keep your core tight throughout the entire movement to protect your lower back
• Land softly on both the jump back and jump up portions to reduce impact on joints
• If you're a beginner, step back and forward instead of jumping to reduce intensity
• Focus on proper push-up form rather than speed - chest should touch the ground and arms should fully extend

Instructions

1. Position hands flat on the ground slightly wider than shoulder-width apart with fingers spread for stability
2. Extend legs behind you and balance on your toes, creating a straight line from head to heels
3. Engage your core muscles and squeeze your glutes to maintain proper body alignment
4. Keep your arms fully extended and locked out at the elbows
5. Hold the position for the prescribed time while breathing steadily
6. Lower to your knees when you can no longer maintain proper form

Important points

• Keep your body in a straight line throughout the hold - avoid sagging hips or raised buttocks
• Distribute weight evenly between your hands and avoid letting wrists collapse inward
• Engage your chest muscles by slightly pressing the ground away from you during the hold
• Stop the exercise immediately if you experience wrist pain or cannot maintain proper form
• Start with shorter hold times and gradually increase duration as strength improves

Instructions

1. Start in a high plank position with hands directly under shoulders and body in a straight line
2. Engage your core and keep your back flat throughout the entire movement
3. Jump both feet out wide to the sides while maintaining the plank position
4. Immediately jump both feet back to the starting position
5. Keep your hands firmly planted and avoid letting your hips sag or pike up
6. Maintain steady breathing and controlled movements throughout the exercise

Important points

• Keep your core engaged throughout to prevent lower back strain
• Land softly on the balls of your feet to reduce impact
• Maintain proper plank form even during the jumping motion
• Keep your shoulders stable and avoid shifting weight forward or backward
• Start slowly and increase speed only when you can maintain proper form

Instructions

1. Start in a proper push-up position with core engaged and body aligned
2. Lower your chest toward the ground in a controlled push-up motion
3. Push back up explosively while preparing to shift your weight
4. As you reach the top, shift your weight to your left hand and lift your right hand
5. Sweep your right leg under your body while balancing on your left hand and right foot
6. Return to starting push-up position and repeat on the opposite side

Important points

• Master standard push-ups before attempting this advanced variation
• Keep your supporting arm strong and locked during the breakdancer transition
• Engage your core throughout the entire movement to maintain balance and control
• Start slowly and focus on smooth transitions rather than speed
• Ensure adequate wrist warm-up as this exercise places significant stress on the supporting wrist

Instructions

1. Start in a plank position with hands firmly planted and core engaged
2. Lower your chest toward the floor while maintaining a straight body line
3. Press back up to the starting push-up position with control
4. Pike your hips up toward the ceiling while keeping legs straight
5. Reach your right hand toward your left toe, then return to push-up position
6. Alternate reaching your left hand toward your right toe on the next repetition

Important points

• Keep your core tight throughout the entire movement to protect your lower back
• Maintain proper push-up form before adding the toe touch component
• Control the transition between push-up and pike positions to avoid momentum
• If you cannot reach your toes, reach toward your shins or ankles instead
• Focus on the quality of movement rather than speed to maximize muscle engagement

Instructions

1. Position hands wider than shoulders in plank position
2. Keep body straight from head to heels
3. Lower chest toward ground until comfortable depth
4. Push through palms to return to starting position
5. Maintain tight core throughout the movement
6. Repeat for desired number of repetitions

Important points

• Keep wrists aligned under hands to prevent injury
• Engage core muscles to prevent lower back sagging
• Wide hand placement targets chest muscles more than triceps
• Stop lowering if you feel shoulder discomfort
• Breathe in during descent and out during push phase

Instructions

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

Important points

• Maintain proper body alignment by keeping your head in neutral position and avoiding sagging hips or raised buttocks
• Start with modified versions like knee push-ups or incline push-ups if you cannot perform full push-ups with proper form
• Focus on controlled movement rather than speed to maximize muscle engagement and reduce injury risk
• Stop the exercise if you experience wrist pain and consider using push-up handles or making fists instead of flat palms
• Progress gradually by increasing repetitions or trying more challenging variations once you can perform 15-20 perfect push-ups

Instructions

1. Place hands on floor slightly wider than shoulders
2. Keep body straight from head to heels
3. Lower chest toward floor in controlled motion
4. Push through palms to return to start
5. Maintain tight core throughout movement

Important points

• Keep your body in a straight line to prevent lower back strain
• Your hands should be positioned under your chest, not your shoulders
• Lower until your chest is 1-2 inches from the floor
• Engage your core muscles throughout the entire movement
• If too difficult, modify by dropping to your knees

Instructions

1. Start in a plank position with hands firmly planted on the ground and core engaged
2. Lower your body by bending your elbows until your chest nearly touches the floor
3. Push back up to the starting plank position with control
4. Shift your weight back and lift your hips up into a pike position
5. Reach your right hand toward your left toe while keeping legs as straight as possible
6. Return to plank position and repeat the sequence, alternating which hand reaches for the opposite toe

Important points

• Maintain a tight core throughout the entire movement to protect your lower back
• Keep your movements controlled and avoid rushing through the transitions
• If you cannot reach your toes, reach as far as comfortable and gradually improve flexibility
• Ensure proper push-up form before adding the toe touch component
• Breathe steadily throughout the exercise, exhaling during the push-up phase

Instructions

1. Place feet on elevated surface, hands on ground
2. Position hands slightly wider than shoulder width
3. Lower chest toward ground with controlled movement
4. Push through palms to return to starting position
5. Keep body in straight line throughout movement
6. Maintain core engagement during entire exercise

Important points

• Keep core tight to prevent lower back sagging
• The higher the elevation, the more challenging the exercise becomes
• Hands should be positioned directly under shoulders for optimal alignment
• Control the descent to maximize muscle activation and prevent injury

Instructions

1. Hands wider than shoulder-width
2. Lower chest toward floor
3. Elbows flare out more
4. Push up to start

Important points

• More chest emphasis
• Don't go too wide (shoulder strain)
• Keep body straight
• Control the movement
• Harder on shoulders

Instructions

1. Position hands directly under your chest with thumbs and index fingers touching to form a diamond shape
2. Keep your body in a straight line from head to heels, engaging your core throughout the movement
3. Lower your body slowly and controlled until your chest nearly touches your hands
4. Press through your palms to push your body back to the starting position
5. Maintain the diamond hand position throughout the entire range of motion
6. Keep your elbows close to your body as you move up and down

Important points

• This variation primarily targets the triceps while still engaging the chest and shoulders
• Keep elbows tucked close to your sides rather than flaring them out wide
• If too difficult, modify by performing on your knees or elevating your hands on a bench
• Maintain a rigid plank position throughout to protect your lower back
• Focus on controlled movement rather than speed for maximum muscle activation

Instructions

1. Position hands shoulder-width apart on floor
2. Place feet elevated on bench behind you
3. Lower chest toward floor with controlled movement
4. Push through palms to return to start
5. Keep body in straight line throughout movement

Important points

• Keep core engaged to prevent lower back sagging
• Maintain neutral head position looking slightly forward
• Control the descent to avoid dropping too quickly
• Ensure hands are directly under shoulders for proper alignment
• Stop lowering when chest nearly touches the floor

Instructions

1. Position hands flat on the floor slightly wider than shoulder-width with fingers pointing forward
2. Keep your body in a straight line from head to heels, engaging your core throughout the movement
3. Lower your body slowly and controlled until your chest is about 2-3 inches from the floor
4. Keep your elbows at a 45-degree angle from your torso as you descend
5. Push through your palms to return to the starting position with full arm extension
6. Maintain steady breathing, inhaling on the way down and exhaling as you push up

Important points

• Keep your core tight and avoid letting your hips sag or pike up during the movement
• Maintain a neutral neck position by looking at the floor about 6 inches in front of your hands
• If standard pushups are too difficult, modify by performing them on your knees or against an elevated surface
• Focus on controlled movement rather than speed to maximize muscle engagement and prevent injury
• Ensure full range of motion by going down until your chest nearly touches the floor and pushing up to complete arm extension

Instructions

1. Stand with one foot stepped back about 3 feet.
2. Square your hips toward the front of the mat.
3. Fold forward over your front leg with a flat back.
4. Place your hands on the floor or on blocks beside your front foot.

Important points

• Keep both legs straight with a micro-bend in the front knee.
• Hinge from the hips.
• Press evenly through both feet.

Instructions

1. Stand with one foot stepped back about 3 feet.
2. Square your hips toward the front of the mat.
3. Fold forward over your front leg with a flat back.
4. Place your hands on the floor or on blocks beside your front foot.

Important points

• Keep both legs straight with a micro-bend in the front knee.
• Hinge from the hips.
• Press evenly through both feet.

Instructions

1. Set barbell on rack pins at knee height
2. Stand with feet hip-width apart behind the bar
3. Grip the bar with overhand grip outside legs
4. Engage core and lift chest with neutral spine
5. Drive through heels while extending hips and knees
6. Lower bar back to rack pins with control

Important points

• Keep the bar close to your body throughout the entire movement
• Maintain a neutral spine and avoid rounding your back
• Drive through your heels rather than lifting on your toes
• Start with lighter weight than your regular deadlift to learn the movement

Instructions

1. Set the safety pins or rack position at knee to mid-thigh height depending on your mobility and strength level
2. Position your feet hip-width apart with the bar over the middle of your feet
3. Grip the bar with hands just outside your legs, keeping your arms straight and shoulders directly over the bar
4. Engage your core and maintain a neutral spine throughout the entire movement
5. Drive through your heels and pull the bar up by extending your hips and squeezing your glutes at the top
6. Lower the bar back to the pins in a controlled manner, maintaining proper form throughout the descent

Important points

• Keep your shoulders pulled back and down throughout the movement to protect your spine and maximize back engagement
• Focus on hip hinge movement rather than squatting to properly target the posterior chain muscles
• Use a weight that allows you to maintain perfect form as rack pulls can handle heavier loads than conventional deadlifts
• Avoid hyperextending your back at the top of the movement - simply stand tall with neutral spine alignment
• Start with pins at knee height if you're new to the exercise and gradually lower the starting position as mobility improves