Instructions

1. Step forward into lunge
2. Push through front foot
3. Bring back leg through to next lunge
4. Continue walking forward

Important points

• Continuous movement
• Keep torso upright
• Control each step
• Great for leg endurance
• Need space to perform

Instructions

1. Step forward into lunge
2. Push through front foot
3. Bring back leg through to next lunge
4. Continue walking forward

Important points

• Continuous movement
• Keep torso upright
• Control each step
• Great for leg endurance
• Need space to perform

Instructions

1. Start in a low lunge position with one foot forward and the opposite knee touching the ground
2. Keep your torso upright and engage your core throughout the movement
3. Step the back foot forward to bring yourself to a brief standing position
4. Step back down into a lunge position with the opposite leg now forward
5. Lower the back knee to lightly touch the mat while keeping most weight on the front leg
6. Continue alternating legs with each repetition, maintaining control throughout

Important points

• Keep your front knee aligned over your ankle and avoid letting it cave inward
• Maintain an upright posture with your chest up and shoulders back
• Control the descent - don't drop or slam the back knee onto the mat
• Keep most of your weight distributed on your front leg throughout the movement
• Focus on smooth, controlled transitions between each lunge position

Instructions

1. Step forward into lunge
2. Push through front foot
3. Bring back leg through to next lunge
4. Continue walking forward

Important points

• Continuous movement
• Keep torso upright
• Control each step
• Great for leg endurance
• Need space to perform

Instructions

1. Stand with back flat against wall
2. Place feet shoulder-width apart, two feet from wall
3. Slide down wall until thighs parallel to floor
4. Keep knees aligned over ankles
5. Hold position while breathing normally
6. Slide back up wall to standing

Important points

• Keep your back pressed firmly against the wall throughout the hold
• Ensure knees stay aligned over ankles, not extending past toes
• Distribute weight evenly between both legs to prevent muscle imbalances
• Start with shorter holds and gradually increase duration as strength improves

Instructions

1. From standing, step one foot back about 4 feet.
2. Bend your front knee to 90 degrees over the ankle.
3. Turn your back foot out at 45 degrees and press the heel down.
4. Raise your arms overhead with palms facing each other.

Important points

• Square your hips toward the front of the mat.
• Keep your front knee over the ankle, not past the toes.
• Lift your chest and gaze forward or up.

Instructions

1. From standing, step one foot back about 4 feet.
2. Bend your front knee to 90 degrees over the ankle.
3. Turn your back foot out at 45 degrees and press the heel down.
4. Raise your arms overhead with palms facing each other.

Important points

• Square your hips toward the front of the mat.
• Keep your front knee over the ankle, not past the toes.
• Lift your chest and gaze forward or up.

Instructions

1. Stand with feet wide apart, front foot pointing forward.
2. Turn your back foot to 90 degrees.
3. Bend your front knee to 90 degrees over the ankle.
4. Extend your arms out to the sides at shoulder height and gaze over your front hand.

Important points

• Keep your front knee tracking over the ankle.
• Press evenly through both feet.
• Stack your shoulders over your hips.

Instructions

1. Stand with feet wide apart, front foot pointing forward.
2. Turn your back foot to 90 degrees.
3. Bend your front knee to 90 degrees over the ankle.
4. Extend your arms out to the sides at shoulder height and gaze over your front hand.

Important points

• Keep your front knee tracking over the ankle.
• Press evenly through both feet.
• Stack your shoulders over your hips.

Instructions

1. From standing, shift your weight onto one foot.
2. Hinge forward at the hips while lifting your back leg behind you.
3. Extend your arms forward or alongside your body.
4. Create a straight line from fingertips to the lifted foot.

Important points

• Keep your standing leg strong with a micro-bend.
• Square your hips toward the floor.
• Engage your core for balance.

Instructions

1. From standing, shift your weight onto one foot.
2. Hinge forward at the hips while lifting your back leg behind you.
3. Extend your arms forward or alongside your body.
4. Create a straight line from fingertips to the lifted foot.

Important points

• Keep your standing leg strong with a micro-bend.
• Square your hips toward the floor.
• Engage your core for balance.

Instructions

1. Lie on your back with knees bent and feet flat on the floor.
2. Place your hands beside your ears with fingers pointing toward your shoulders.
3. Press into your hands and feet to lift your body off the floor.
4. Straighten your arms and legs as much as possible.

Important points

• Warm up your spine with Bridge Pose first.
• Keep your feet parallel and hip-width apart.
• Press evenly through all four limbs.

Instructions

1. Stand with feet shoulder-width apart and grip the barbell with hands positioned wider than shoulder-width using an overhand grip
2. Keep your core engaged and maintain an upright posture with slight bend in your knees
3. Keep your elbows close to your sides and stationary throughout the entire movement
4. Curl the barbell up by contracting your biceps until your forearms are vertical
5. Slowly lower the barbell back to the starting position with control
6. Maintain tension in your biceps throughout the entire range of motion

Important points

• The wider grip targets the inner head of the biceps more than a standard grip
• Keep your wrists straight and aligned with your forearms to prevent injury
• Avoid swinging or using momentum - the movement should be controlled and deliberate
• Don't let your elbows drift forward during the curl to maintain proper bicep activation
• Focus on the eccentric (lowering) portion of the movement for maximum muscle engagement

Instructions

1. Adjust the seat height so your thighs fit snugly under the leg pads to prevent your body from lifting during the exercise
2. Grasp the bar with both hands using an overhand grip, positioning your hands wider than shoulder-width apart
3. Lean back slightly from your hips while maintaining a straight spine and engaged core
4. Pull the bar down smoothly toward your upper chest, leading with your elbows and focusing on squeezing your shoulder blades together
5. Hold the bottom position briefly, feeling the contraction in your back muscles
6. Slowly return the bar to the starting position with control, allowing your arms to fully extend without letting the weight stack slam down

Important points

• Keep your torso upright with only a slight backward lean to avoid turning this into a rowing movement
• Focus on pulling with your back muscles rather than your arms by initiating the movement with your lats and squeezing your shoulder blades
• Avoid pulling the bar behind your neck as this can cause shoulder impingement and injury
• Maintain control throughout the entire range of motion, especially during the eccentric phase when returning to the starting position
• Keep your wrists straight and avoid gripping the bar too tightly to prevent forearm fatigue from limiting your back workout

Instructions

1. Position yourself under the Smith machine bar and grip it with hands placed wider than shoulder-width apart using an overhand grip
2. Stand with feet shoulder-width apart, core engaged, and shoulders pulled back with the bar resting at upper thigh level
3. Initiate the movement by pulling your elbows up and out to the sides, keeping the bar close to your body
4. Continue pulling until the bar reaches chest level, ensuring your elbows remain higher than your wrists throughout the movement
5. Pause briefly at the top position while squeezing your shoulder blades together
6. Lower the bar slowly and controlled back to the starting position, maintaining tension in your shoulders

Important points

• Keep your core tight and maintain an upright posture throughout the entire movement to protect your lower back
• Avoid pulling the bar too high above chest level as this can cause shoulder impingement and injury
• Focus on leading the movement with your elbows rather than your hands to properly target the deltoids
• Use the Smith machine's guided bar path to maintain proper form and prevent the bar from drifting away from your body
• Start with lighter weight to master the movement pattern before progressing to heavier loads

Instructions

1. From Side Plank, step your top foot behind you.
2. Press through your bottom hand and lift your hips.
3. Reach your top arm overhead and open your chest toward the ceiling.
4. Let your head drop back gently.

Important points

• Keep your supporting arm strong.
• Open your chest fully.
• Press firmly through both feet.

Instructions

1. From Side Plank, step your top foot behind you.
2. Press through your bottom hand and lift your hips.
3. Reach your top arm overhead and open your chest toward the ceiling.
4. Let your head drop back gently.

Important points

• Keep your supporting arm strong.
• Open your chest fully.
• Press firmly through both feet.

Instructions

1. Lie face down with your forehead resting on the ground and arms extended overhead in a wide Y-shape
2. Keep your legs straight and together, with toes pointed
3. Engage your core and glutes before initiating the movement
4. Simultaneously lift your chest, arms, and legs off the ground while squeezing your shoulder blades together
5. Hold the top position briefly while maintaining the Y-arm position
6. Lower back down to starting position with control

Important points

• Keep your neck in neutral alignment by looking down at the floor rather than lifting your head
• Focus on lifting through your chest and upper back rather than straining your lower back
• Maintain the wide Y-arm position throughout the entire movement to target the posterior deltoids
• Start with shorter holds and fewer repetitions to build strength gradually
• Breathe steadily throughout the exercise and avoid holding your breath

Instructions

1. Stand with feet shoulder-width apart and toes slightly turned out
2. Cross your arms in front of your chest, creating a stable shelf with your forearms
3. Initiate the movement by pushing your hips back and bending at the knees
4. Lower your body until your thighs are parallel to the floor or as deep as mobility allows
5. Keep your chest up and core engaged throughout the entire movement
6. Drive through your heels and push the floor away to return to standing position

Important points

• Keep your elbows high and forearms parallel to the floor to maintain proper posture
• Focus on sitting back into your hips rather than just bending your knees forward
• Maintain a neutral spine and avoid rounding your back during the descent
• Control the tempo with a slow descent and powerful upward drive
• Your knees should track over your toes without caving inward