Exercise Library

Cat-cow

• On hands and knees, hands under shoulders, knees under hips.
• Slowly round, then gently arch the spine; move with your breath.
• Stay in a comfortable, pain-free range.

Back note: Keep the arch gentle; don't force end range in the lower back.

90/90 hip switches

• Sit with both knees bent ~90°, feet wide.
• Rotate both knees to the other side, hands on the floor for support.
• Sit tall and move slowly.

Back note: Use hand support; turn from the hips, not by twisting the lower back.

Thoracic rotation (open book)

• Lie on your side, knees bent and stacked, arms out in front.
• Open the top arm across, following your hand with your eyes.
• Pause, breathe out, return slowly.

Back note: Keep knees together so the rotation comes from the upper back.

Band pull-apart

• Hold a light band at shoulder height, arms straight.
• Pull the band apart by squeezing shoulder blades together.
• Control the return; don't shrug.

Back note: Ribs down; avoid leaning back.

Wrist circles

• Make slow, controlled circles in both directions.
• Use the biggest comfortable range.
• Keep the forearm still.

Goblet squat hold

• Hold a dumbbell at your chest, elbows down.
• Sit down between your hips to a comfortable depth and hold.
• Chest up, knees track over toes, breathe.

Back note: Stay tall; only go as deep as you can keep a neutral spine.

Glute bridge

• Lie on your back, knees bent, feet flat.
• Brace lightly and drive through heels to lift hips.
• Squeeze glutes at top; don't overextend.

Back note: Finish with glutes, not by arching the lower back.

Ankle rocks (knee-to-wall)

• Half-kneel facing a wall, front foot a few inches away.
• Drive the knee toward the wall without lifting the heel.
• Rock in and out slowly.

Hip hinge drill with dowel

• Dowel along your back touching head, upper back and tailbone.
• Push hips back with soft knees; keep all three contact points.
• Stand up by squeezing glutes.

Back note: Learn the hinge here first; a neutral spine is the whole point.

Dead hang

• Grip a bar about shoulder width.
• Hang with control, breathing calmly.
• Step down instead of dropping.

Back note: Use a box to step up and down; avoid swinging or jumping off.

Dead bug

• On your back, arms up, hips and knees at 90°.
• Slowly extend opposite arm and leg; exhale.
• Return and switch sides.

Back note: Keep the lower back gently pressed toward the floor the whole time.

Pallof press

• Stand or half-kneel side-on to a band or cable.
• Press hands straight out and resist the twist.
• Hold briefly, return with control.

Back note: Brace and stay square; no rotation through the trunk.

Bird dog

• On hands and knees, brace lightly.
• Reach opposite arm and leg long, not high.
• Pause, return slowly, switch sides.

Back note: Keep hips level; don't arch the lower back as the leg extends.

Side plank

• Elbow under shoulder, body in a straight line.
• Lift hips and hold; breathe steadily.
• Bend knees to make it easier.

Back note: Keep a straight line from head to feet; don't let hips sag.

Dumbbell bench press

• Shoulder blades back and down, feet planted.
• Lower to chest level with elbows about 45° from the body.
• Press up and slightly in.

Back note: Keep a natural arch only; don't over-arch. Set dumbbells down safely.

Arnold press

• Start palms facing you at shoulder height.
• Rotate palms out as you press overhead.
• Reverse the path on the way down.

Back note: Do it seated with back support; ribs down, no leaning back.

Single-arm cable chest press

• Staggered stance, handle at chest height.
• Press forward without letting the torso twist.
• Control the return.

Back note: Brace and stay square to resist rotation.

Dips

• Shoulders down, slight forward lean.
• Lower until upper arms are about parallel or a comfortable depth.
• Press up to full lockout.

Back note: Keep the body controlled; no kipping or swinging.

Rope triceps press-down

• Elbows pinned at your sides.
• Push down and spread the rope at the bottom.
• Control the return to about 90°.

Back note: Stand tall with a light brace; don't lean over the stack.

Seated dumbbell lateral raise

• Sit tall; slight bend in the elbows.
• Raise arms out to shoulder height, leading with elbows.
• Lower slowly. (Demo shows standing; same motion.)

Back note: Seated with back support removes body swing.

Face pull

• Rope at about face height.
• Pull toward your face, elbows high and hands apart.
• Squeeze upper back, return slowly.

Back note: Stand tall; don't lean back to move the weight.

Pull-up

• Start from a full hang, shoulders engaged.
• Pull chest toward the bar, elbows down.
• Lower under control.

Back note: Light brace, legs still; no kipping.

Lat pulldown

• Thighs secured under pad, grip just outside shoulders.
• Pull the bar to upper chest, elbows down.
• Return slowly to full stretch.

Back note: Lean back only slightly; don't rock to move the weight.

Seated cable row

• Sit tall, slight knee bend.
• Pull handle to lower ribs, squeeze shoulder blades.
• Return without rounding forward.

Back note: Torso stays still and upright; move the arms, not the lower back.

Single-arm dumbbell row

• Support yourself on a bench, back flat.
• Pull the dumbbell toward your hip.
• Lower with control.

Back note: Use bench support; keep the spine neutral and avoid twisting.

Straight-arm pulldown

• Arms nearly straight, slight hip hinge.
• Sweep the bar/rope down to your thighs using the lats.
• Return slowly overhead.

Back note: Ribs down; don't arch the lower back at the top.

Hammer curl

• Palms facing each other, elbows at sides.
• Curl up without swinging.
• Lower slowly.

Back note: Stand tall, glutes tight; no body English.

Barbell front squat

• Bar on front of shoulders, elbows high.
• Brace, then sit down between hips.
• Drive up keeping chest tall.

Back note: Brace hard before each rep; stop the set if form breaks. Use safety pins.

Dumbbell box step-up

• Whole foot on the box.
• Drive through the front heel to stand tall.
• Step down slowly.

Back note: Stay upright; don't push off the back leg.

Leg extension

• Knee lined up with machine pivot.
• Extend smoothly, brief squeeze at top.
• Lower slowly.

Banded/cable hamstring curl

• Stand tall, hold support for balance.
• Curl the heel toward glutes.
• Lower under control.

Back note: Keep hips still; don't arch the back to lift the leg.

Standing calf raise

• Balls of feet on a step.
• Rise high, pause at top.
• Lower to a full stretch.

Single-leg dumbbell calf raise

• Hold a dumbbell, other hand on support.
• Rise high on one foot, pause.
• Lower slowly to a full stretch.

Cable pull-through

• Face away from a low cable, rope between legs.
• Hinge hips back with a flat back.
• Stand up by squeezing glutes.

Back note: Hinge at the hips, not the lower back; finish tall, don't lean back.

Bulgarian split squat

• Rear foot on a bench, front foot well forward.
• Lower straight down under control.
• Drive through the front foot.

Back note: Keep the torso tall and ribs down.

Romanian deadlift (later progression)

• Soft knees, push hips back.
• Bar/dumbbells close to legs.
• Stop when hips stop moving; stand by squeezing glutes.

Back note: Future progression only. Start light, strict neutral spine, short range first.

Farmer carry

• Heavy weights at your sides.
• Walk tall with short steps.
• Shoulders down and back.

Back note: Brace and stay upright; pick up and set down with a hip hinge.

Suitcase carry

• Weight in one hand only.
• Walk tall without leaning.
• Switch hands each set.

Back note: Resist side-bend; keep shoulders level.

Air bike intervals (technique)

• Set seat so knee is slightly bent at the bottom.
• Push and pull with arms while driving legs.
• Ease into intervals; build gradually.

Back note: Sit tall; avoid hunching over the handles.

Incline treadmill walking (no handrails)

• Start with a modest incline and speed.
• Stand tall, natural arm swing.
• Hands off the rails; lower the incline if needed.

Back note: Upright posture; holding rails often pulls you into a rounded position.

Heavy bag basics

• Balanced stance, hands up, chin down.
• Jab-cross: turn the hips and rear foot on the cross.
• Return hands to guard after every punch.

Back note: Rotate through hips and feet; keep a light brace.

Speed bag basics

• Bag about mouth/chin height.
• Small circular strikes; find a steady rhythm.
• Stay relaxed.

Hand wrapping for boxing

• Thumb loop first, then wrap the wrist.
• Cover knuckles and wrap between fingers.
• Snug but not cutting off circulation.

Child's pose

• Kneel, sit hips back toward heels.
• Reach arms forward; relax.
• Breathe slowly 30-60 seconds.

Back note: Widen knees if hips or back feel tight.

Half-kneeling hip flexor stretch

• Half-kneel, back knee padded.
• Tuck pelvis slightly and squeeze back glute.
• Shift forward gently until you feel the front of the hip.

Back note: Don't arch the lower back to get a deeper stretch.

Supine hamstring stretch with strap

• Lie on your back, strap around the foot.
• Raise the leg with a mostly straight knee.
• Hold a mild stretch; breathe.

Back note: Keep the other leg and lower back relaxed on the floor.

Figure-4 glute stretch

• On your back, ankle across opposite knee.
• Pull the supporting thigh toward you.
• Hold and breathe.

Back note: Keep head and lower back on the floor.

Doorway chest stretch

• Forearms on the doorframe, elbows near shoulder height.
• Step through gently until you feel the chest.
• Hold; no pain in the shoulder.

Back note: Step forward, don't lean into a back arch.

Cross-body shoulder stretch

• Bring one arm across the chest.
• Use the other hand to gently pull at the upper arm.
• Keep the shoulder down.

Forearm flexor/extensor stretch

• Arm straight, palm up; gently pull fingers back (flexors).
• Then palm down; gently bend wrist (extensors).
• Hold each 20-30 seconds.

Thread the needle

• On hands and knees.
• Slide one arm under the body, rotating the upper back.
• Return and reach up; switch sides.

Back note: Keep hips stacked over knees; rotate from the upper back.

Knees-to-chest

• Lie on your back.
• Gently hug both knees toward your chest.
• Relax and breathe.

Back note: Gentle pressure only; stop if it causes symptoms.