Instructions

1. Lie on your back and bring the soles of your feet together.
2. Let your knees fall open to the sides.
3. Rest your arms at your sides with palms up.
4. Close your eyes and relax for several minutes.

Important points

• Place pillows or blocks under your knees for support.
• Let gravity do the work - do not force the stretch.
• This is a restorative pose - focus on deep breathing.

Instructions

1. Lie on your back with knees bent and feet flat.
2. Cross one ankle over the opposite knee.
3. Thread your hands behind the supporting thigh.
4. Gently pull the thigh toward your chest.

Important points

• Keep your head and shoulders on the floor.
• Flex the crossed foot to protect the knee.
• Breathe deeply into the hip stretch.

Instructions

1. Lie on your back with knees bent and feet flat.
2. Cross one ankle over the opposite knee.
3. Thread your hands behind the supporting thigh.
4. Gently pull the thigh toward your chest.

Important points

• Keep your head and shoulders on the floor.
• Flex the crossed foot to protect the knee.
• Breathe deeply into the hip stretch.

Instructions

1. Lie on your back with knees bent and feet flat, wider than hip-width.
2. Extend your arms out to the sides.
3. Let both knees drop to one side, then the other.
4. Move slowly with your breath.

Important points

• Keep both shoulders on the floor.
• Move gently and do not force the knees down.
• This is a gentle spinal twist and hip release.

Instructions

1. Set the cable pulley to its lowest position and attach a straight bar or EZ-curl bar
2. Adjust the preacher bench so the angled pad supports your forearms comfortably when seated
3. Grip the bar with an overhand grip, hands shoulder-width apart, and rest your forearms flat against the pad
4. Keep your chest up and core engaged while maintaining contact between your upper arms and the pad throughout the movement
5. Curl the weight up by contracting your forearms and wrists, focusing on the squeeze at the top
6. Lower the weight slowly and under control, feeling the stretch in your forearms at the bottom

Important points

• Use a light to moderate weight as forearms are smaller muscles that fatigue quickly
• Focus on controlled movements rather than speed to maximize muscle engagement and prevent injury
• Keep your wrists in a neutral position throughout the exercise to avoid strain
• Maintain constant tension on the forearms by not allowing the weight stack to rest between repetitions
• Stop the exercise if you experience any sharp pain in your wrists or elbows

Instructions

1. Start in a high plank position with hands directly under shoulders and body in a straight line
2. Engage your core and maintain steady breathing throughout the movement
3. Lift one hand off the ground and sweep it out to the side, opening up the chest
4. Return the hand back to starting plank position with control
5. Perform a small hop or step adjustment with your feet while maintaining plank form
6. Repeat the sequence, alternating arms or maintaining the same pattern

Important points

• Keep your core engaged throughout to prevent sagging hips or arching back
• Maintain proper plank alignment even when lifting one hand off the ground
• Control the reverse fly movement - don't let momentum take over
• Keep the supporting arm strong and stable when performing the single-arm movement
• Land softly during any hopping movements to protect joints

Instructions

1. Hinge at your hips and lean forward approximately 45 degrees while keeping your chest up and core engaged
2. Position your arms straight down with palms facing forward, creating the reverse grip hand position
3. Initiate the movement by pulling your elbows back toward your ribs while squeezing your shoulder blades together
4. Focus on lifting your chest and pulling your shoulder blades down and back throughout the movement
5. Hold the top position briefly before slowly returning to the starting position
6. Maintain the hip hinge position and avoid rounding your back throughout the entire exercise

Important points

• Keep your core engaged throughout the movement to protect your lower back and maintain proper posture
• Focus on squeezing your shoulder blades together rather than just moving your arms to maximize back muscle activation
• Control the tempo with a slower eccentric phase when returning to starting position for better muscle development
• Avoid using momentum or swinging motions as this reduces effectiveness and increases injury risk
• Ensure your neck remains in neutral alignment with your spine rather than craning it upward

Instructions

1. Lie flat on a bench with feet firmly planted on the floor for stability
2. Grip the barbell with an underhand grip, hands positioned shoulder-width apart
3. Start with arms fully extended above your chest, keeping your upper arms stationary throughout the movement
4. Slowly lower the barbell by bending at the elbows until it nearly touches your forehead
5. Press the weight back up by extending your elbows to return to the starting position
6. Maintain control of the weight throughout both the lowering and lifting phases

Important points

• Keep your upper arms perpendicular to the floor and avoid letting them drift backward during the movement
• Use a controlled tempo to maximize muscle tension and reduce risk of injury
• Start with lighter weight than regular skull crushers as the reverse grip can feel awkward initially
• Keep your wrists straight and maintain a firm grip to prevent the barbell from rolling
• Focus on feeling the stretch in your triceps at the bottom position without going too low

Instructions

1. Stand with feet hip-width apart and engage your core for stability
2. Step your right foot back 2-3 feet, lowering into a lunge until both knees are bent at 90 degrees
3. Keep your front knee aligned over your ankle and avoid letting it cave inward
4. Push through your front heel to stand up while simultaneously driving your back knee up toward your chest
5. Control the knee drive movement and pause briefly at the top before returning to starting position
6. Complete all repetitions on one side before switching legs, or alternate legs with each rep

Important points

• Keep your torso upright throughout the entire movement to maintain proper alignment and maximize quad activation
• Control the tempo on both the lunge descent and knee drive to improve balance and muscle engagement
• Ensure your front knee tracks in line with your toes during the lunge portion to prevent knee injury
• Focus on driving through your front heel when returning to standing to properly activate the quadriceps
• Land softly when stepping back into the lunge to reduce impact on your joints

Instructions

1. Stand with feet hip-width apart and engage your core for stability
2. Step your right foot back 2-3 feet, lowering your hips until both knees are bent at approximately 90 degrees
3. Keep your front knee aligned over your ankle and avoid letting it drift inward
4. Push through your front heel to return to standing while simultaneously driving your back knee up toward your chest
5. Lower the raised leg back to starting position and repeat the movement with the opposite leg
6. Maintain an upright torso throughout the entire movement sequence

Important points

• Keep most of your weight on your front leg during the lunge portion to maximize quad activation
• Drive the knee up with control rather than momentum to maintain balance and proper form
• Ensure your front knee tracks in line with your toes and doesn't cave inward during the lunge
• Focus on a smooth transition from the lunge to the knee drive without pausing between movements
• Land softly when stepping back into the lunge to reduce impact on your joints

Instructions

1. Stand with feet hip-width apart and core engaged
2. Step left foot backward approximately two to three feet
3. Lower your body until both knees form 90-degree angles
4. Push through right heel to return to starting position
5. Repeat movement alternating legs or complete set per side

Important points

• Keep your front knee aligned over your ankle, not past your toes
• Maintain an upright torso throughout the movement to protect your lower back
• Lower your back knee toward the ground without letting it touch the floor
• Push through your front heel when returning to the starting position for maximum glute activation

Instructions

1. Position yourself standing behind the preacher bench with your chest against the back pad
2. Place your forearms flat on the angled pad with your wrists just over the edge
3. Grip the barbell with an overhand grip, hands shoulder-width apart
4. Keep your forearms pressed against the pad throughout the entire movement
5. Curl the weight up by flexing your wrists and squeezing your forearms
6. Lower the weight slowly and under control back to the starting position

Important points

• Keep your forearms in constant contact with the preacher pad for stability
• Use a controlled tempo, especially on the lowering phase to maximize muscle engagement
• Start with lighter weight as this exercise intensely targets the smaller forearm muscles
• Maintain proper wrist alignment to avoid strain or injury
• Focus on the squeeze at the top of the movement for maximum contraction

Instructions

1. From Warrior II, flip your front palm up.
2. Inhale and reach your front arm up and back overhead.
3. Let your back hand slide down the back leg.
4. Open your chest toward the ceiling.

Important points

• Keep your front knee bent at 90 degrees.
• Do not dump weight into the back hand.
• Create a long side-body stretch.

Instructions

1. From Warrior II, flip your front palm up.
2. Inhale and reach your front arm up and back overhead.
3. Let your back hand slide down the back leg.
4. Open your chest toward the ceiling.

Important points

• Keep your front knee bent at 90 degrees.
• Do not dump weight into the back hand.
• Create a long side-body stretch.

Instructions

1. Start in Chair Pose with palms together at your chest.
2. Twist your torso and hook one elbow outside the opposite knee.
3. Press your palms together to deepen the twist.
4. Keep your knees even and hips level.

Important points

• Sit deeper to intensify the pose.
• Twist from your mid-back, not just your shoulders.
• Keep your weight in your heels.

Instructions

1. Start in Chair Pose with palms together at your chest.
2. Twist your torso and hook one elbow outside the opposite knee.
3. Press your palms together to deepen the twist.
4. Keep your knees even and hips level.

Important points

• Sit deeper to intensify the pose.
• Twist from your mid-back, not just your shoulders.
• Keep your weight in your heels.

Instructions

1. From a standing split stance, square your hips to the front.
2. Hinge forward and place the opposite hand on the floor or a block beside your front foot.
3. Twist your torso open and extend the top arm toward the ceiling.
4. Gaze up at your top hand.

Important points

• Keep both legs straight.
• Square your hips before twisting.
• Use a block if you cannot reach the floor.

Instructions

1. From a standing split stance, square your hips to the front.
2. Hinge forward and place the opposite hand on the floor or a block beside your front foot.
3. Twist your torso open and extend the top arm toward the ceiling.
4. Gaze up at your top hand.

Important points

• Keep both legs straight.
• Square your hips before twisting.
• Use a block if you cannot reach the floor.

Instructions

1. Start in a strong plank position with core engaged and hands firmly planted on the ground
2. Lower into a push-up while shifting your weight slightly forward and backward in a rocking motion
3. At the bottom of the push-up, explosively press through your hands to lift your upper body
4. As you push up, simultaneously jump both feet forward toward your hands in one fluid motion
5. Step or jump your feet back to the starting push-up position
6. Maintain control throughout the entire movement and reset your form before the next repetition

Important points

• Keep your core tight throughout the entire movement to protect your lower back and maintain proper form
• Focus on the explosive push-up portion to generate enough power for the jump transition
• Land softly on the balls of your feet when jumping forward to reduce impact on joints
• Ensure your hands remain firmly planted during the rocking motion to maintain stability
• Start with slower movements and build up speed and explosiveness as you master the technique

Instructions

1. Stand with feet hip-width apart and grip the barbell with both hands using an overhand grip
2. Keep your shoulders back and chest up while maintaining a neutral spine throughout the movement
3. Initiate the movement by pushing your hips back and hinging at the hips, not the knees
4. Lower the barbell by keeping it close to your body while maintaining straight arms
5. Feel the stretch in your hamstrings as you lower the weight with control
6. Drive your hips forward to return to the starting position, squeezing your glutes at the top

Important points

• Keep the barbell close to your body throughout the entire range of motion
• Focus on hip hinge movement rather than knee bending to properly target the hamstrings
• Maintain a neutral spine and avoid rounding your back during the descent
• Control the weight on both the lowering and lifting phases of the movement
• Stop the descent when you feel a good stretch in your hamstrings, typically around mid-shin level