A seated rowing machine movement that trains your legs, back, arms, and cardio.

1. Sit tall with feet strapped in and hands on the handle.
2. Start with knees bent, arms straight, and chest up.
3. Push through your legs, then lean back slightly and pull to your ribs.
4. Extend your arms, hinge forward, then bend your knees to slide back.
5. Repeat with a smooth, steady rhythm.

A dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

A dynamic leg swing that warms up your hips, hamstrings, and glutes while challenging balance.

1. Stand tall and hold a wall or rail for light support if needed.
2. Lift one leg slightly off the floor with a soft knee.
3. Swing it forward and back with control.
4. Set it down, then switch legs on the next rep.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

A two-foot jump onto a box that trains explosive leg power and landing control.

1. Stand facing the box with feet hip-width apart.
2. Dip your hips and swing your arms back.
3. Jump with both feet and land softly on the box.
4. Stand tall on the box, then step down with control.
5. Repeat for reps.

A squat with the load held in front. It trains your quads, glutes, and core.

1. Hold the weight at the front of your shoulders or chest.
2. Stand with feet about shoulder-width apart, toes slightly out.
3. Brace your core and keep your chest tall.
4. Bend knees and hips to squat down under control.
5. Drive through your feet to stand back up.

A deadlift using a trap bar that trains your glutes, hamstrings, back, and grip.

1. Stand inside the bar with feet hip-width and handles beside your legs.
2. Hinge at your hips and bend your knees to grip the handles.
3. Brace your core, keep your chest up, and push the floor away to stand.
4. Lock out tall without leaning back.
5. Hinge and bend your knees to lower the bar with control.

A deadlift using a trap bar that trains your glutes, hamstrings, back, and grip.

1. Stand inside the bar with feet hip-width and handles beside your legs.
2. Hinge at your hips and bend your knees to grip the handles.
3. Brace your core, keep your chest up, and push the floor away to stand.
4. Lock out tall without leaning back.
5. Hinge and bend your knees to lower the bar with control.

A bodyweight upper-body pull that trains your back, shoulders, and arms.

1. Grip the bar with hands just wider than shoulder width.
2. Hang with arms straight and brace your body.
3. Pull your chest toward the bar by driving elbows down.
4. Pause briefly at the top with chin over the bar.
5. Lower with control until your arms are straight again.

A chest press lying on a bench that trains your chest, shoulders, and triceps.

1. Lie on the bench with eyes under the bar and feet flat.
2. Grip the bar just wider than your shoulders.
3. Unrack the bar and hold it over your chest with arms straight.
4. Lower the bar to your mid-chest with control.
5. Press the bar back up until your arms are straight.
6. Finish your reps, then rack the bar carefully.

A rear-foot-elevated split squat that trains your quads, glutes, and balance.

1. Stand a stride in front of a bench or step, facing away.
2. Place the top of one foot on the bench behind you.
3. Bend your front knee and lower until your back knee moves toward the floor.
4. Press through your front foot to stand tall again.
5. Finish your reps, then switch legs.

A glute-focused bridge with your upper back raised. It trains your glutes and hips.

1. Sit with your upper back on a bench and feet flat, hip-width apart.
2. Brace your core and tuck your chin slightly.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top without arching your back.
5. Lower your hips with control and repeat.

A two-hand kettlebell swing that trains your glutes, hamstrings, hips, and core.

1. Stand with feet hip-width and the kettlebell on the floor in front of you.
2. Hinge at your hips, grip the handle, and hike it back between your legs.
3. Snap your hips forward and let the kettlebell swing to chest height.
4. Let it fall, hinge again, and keep the swings smooth.
5. To finish, guide it back to the floor in front of you.

A loaded walk that trains your grip, core, shoulders, and posture.

1. Stand tall with a weight in each hand at your sides.
2. Brace your core and pull your shoulders down and back.
3. Walk forward with short, controlled steps.
4. Keep the weights steady and your torso upright.
5. Set the weights down with control when finished.

A standing press that trains your shoulders, triceps, and upper back.

1. Stand tall with your feet hip-width apart and weights at shoulder height.
2. Brace your core and keep your ribs down.
3. Press the weights overhead until your arms are straight.
4. Lower the weights with control back to your shoulders.
5. Repeat for the set.

A bent-over pulling move that trains your upper back, lats, and arms.

1. Hold a dumbbell in each hand and hinge at your hips.
2. Let your arms hang under your shoulders with palms facing in.
3. Pull both elbows up toward your ribs.
4. Pause briefly, then lower the dumbbells with control.

An anti-rotation core hold that trains your abs and obliques to resist twisting.

1. Stand sideways to an anchor with the handle at chest height.
2. Hold it at your chest with both hands and step out to create tension.
3. Brace your core and press your hands straight forward.
4. Hold the position and breathe slowly without letting your torso turn.
5. Bring your hands back to your chest with control.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.