Exercise Library

Instructions: Roll forward under control and pull back with the core.

Coaching Cues: Keep glutes tight and ribs down.

Common Mistakes: Low-back sag, going too far too soon, fast reps.

Instructions: Push the legs outward against the pads.

Coaching Cues: Keep torso stable and feel the outer glutes work.

Common Mistakes: Bouncing, overleaning, tiny range.

Instructions: Bring the legs together against the machine pads.

Coaching Cues: Move under control and pause at contraction.

Common Mistakes: Using momentum, slamming stack, leaning hard.

Instructions: Rotate the palms as you press dumbbells overhead.

Coaching Cues: Stay controlled and avoid swinging the weights.

Common Mistakes: Twisting too fast, flaring ribs, shortening range.

Instructions: Push and pull the handles while sprinting hard for short bouts.

Coaching Cues: Drive with full effort and maintain posture.

Common Mistakes: Starting too hard too long, slumping, uneven cadence.

Instructions: Hinge over the pad and extend back to neutral.

Coaching Cues: Move through the hips and stop at a strong neutral position.

Common Mistakes: Hyperextending, jerking, folding the spine.

Instructions: Squat the barbell down under control and drive back up.

Coaching Cues: Brace hard and keep the bar balanced over mid-foot.

Common Mistakes: Loose core, hips shooting up, shallow reps.

Instructions: Rotate the forearm outward while keeping elbow tucked.

Coaching Cues: Use light tension and keep shoulder centered.

Common Mistakes: Torso twisting, elbow drifting, excessive load.

Instructions: Lower the bar to the chest and press back to lockout.

Coaching Cues: Set the upper back and keep forearms vertical.

Common Mistakes: Flared elbows, loose setup, bouncing the bar.

Instructions: Press the bar overhead from the front rack to lockout.

Coaching Cues: Squeeze glutes and move the head through at the top.

Common Mistakes: Leaning back too much, soft lockout, poor bar path.

Instructions: Create powerful rope waves or slams using the whole body.

Coaching Cues: Stay athletic and keep the core braced.

Common Mistakes: Standing too upright, tiny movement, arm-only effort.

Instructions: Crawl forward with knees hovering just off the floor.

Coaching Cues: Keep steps small and spine neutral.

Common Mistakes: Hips too high, stomping steps, head cranked up.

Instructions: Lower from a bench support and press back up.

Coaching Cues: Keep shoulders controlled and range comfortable.

Common Mistakes: Dropping too deep, shrugging, sliding too far out.

Instructions: Row the bar toward the torso from a hinged position.

Coaching Cues: Keep torso fixed and pull with the elbows.

Common Mistakes: Standing up each rep, jerking weight, rounded back.

Instructions: Curl the weight without swinging and lower slowly.

Coaching Cues: Keep elbows close to the body and avoid torso rocking.

Common Mistakes: Using momentum, shrugging, partial range of motion.

Instructions: Reach opposite arm and leg long from all fours.

Coaching Cues: Keep pelvis level and move with control.

Common Mistakes: Overarching, rotating hips, kicking too high.

Instructions: Jump onto a box with a controlled landing.

Coaching Cues: Load hips first and stick the landing quietly.

Common Mistakes: Landing stiff, knees collapsing, jumping down recklessly.

Instructions: Elevate the rear foot and lower into a split squat.

Coaching Cues: Drive the front foot through the floor and stay controlled.

Common Mistakes: Bouncing, poor balance, collapsing torso.

Instructions: Drop to the floor, return to standing, and jump explosively.

Coaching Cues: Keep each rep smooth and land softly.

Common Mistakes: Collapsing posture, sloppy plank, rushing footwork.

Instructions: Crunch the torso down against the cable while keeping hips stable.

Coaching Cues: Round through the abs rather than hinging only at the hips.

Common Mistakes: Pulling with arms, sitting back, rushing reps.

Instructions: Curl the cable handle while keeping constant tension.

Coaching Cues: Stay tall and squeeze hard at the top.

Common Mistakes: Elbows drifting, torso rocking, half reps.

Instructions: Bring the handles together in front of the torso in a hugging arc.

Coaching Cues: Keep tension on the chest and control the return.

Common Mistakes: Shrugging, turning it into a press, overreaching.

Instructions: Lift the handle forward to shoulder height with control.

Coaching Cues: Keep ribs down and avoid swinging.

Common Mistakes: Leaning back, momentum, short lowering.

Instructions: Lift the cable handle out to the side with a slight bend in the elbow.

Coaching Cues: Stay smooth and keep constant tension on the delt.

Common Mistakes: Using momentum, shrugging, twisting the torso.

Instructions: Press cable handles forward while standing or seated.

Coaching Cues: Stay braced and keep tension through the chest.

Common Mistakes: Overreaching shoulders, uneven press path, twisting.

Instructions: Hinge away from the cable and drive hips through.

Coaching Cues: Keep arms long and finish with glutes.

Common Mistakes: Squatting the rep, arching back, letting cable pull you off balance.

Instructions: Pull the handle to your midsection with a stable torso.

Coaching Cues: Keep chest proud and finish by driving elbows back.

Common Mistakes: Over-leaning, shrugging, rushing the eccentric.

Instructions: Rotate the torso against the cable in a diagonal pattern.

Coaching Cues: Pivot the feet and move as one connected unit.

Common Mistakes: Twisting only arms, losing balance, going too heavy.

Instructions: Raise onto the balls of the feet and lower under control.

Coaching Cues: Use a full stretch and pause at the top.

Common Mistakes: Bouncing, short range, rolling ankles.

Instructions: Open the arms in a wide arc and bring them back together.

Coaching Cues: Maintain a soft elbow bend and move under control.

Common Mistakes: Overstretching, bending elbows excessively, rushing.

Instructions: Row from a chest-supported pad to reduce body English.

Coaching Cues: Pull elbows back and pause briefly at contraction.

Common Mistakes: Shrugging, yanking, incomplete range.

Instructions: Use a supinated grip and pull to the bar with control.

Coaching Cues: Stay tight and pull elbows toward the ribs.

Common Mistakes: Swinging, neck craning, half reps.

Instructions: Press with a narrower grip to emphasize triceps.

Coaching Cues: Keep wrists stacked and elbows tucked naturally.

Common Mistakes: Grip too narrow, bouncing, unstable shoulders.

Instructions: Pull the close handle to the upper torso under control.

Coaching Cues: Keep chest tall and elbows close to the sides.

Common Mistakes: Swinging, rounded shoulders, short range.

Instructions: Curl from a seated braced position with one arm at a time.

Coaching Cues: Stay strict and fully supinate as you lift.

Common Mistakes: Swinging, incomplete range, shrugging.

Instructions: Pull the bar from the floor to lockout with a rigid torso.

Coaching Cues: Brace, wedge into position, and push the floor away.

Common Mistakes: Jerking the bar, rounded spine, hips too high.

Instructions: Lower opposite arm and leg while keeping the low back down.

Coaching Cues: Exhale, brace, and move slowly.

Common Mistakes: Arching back, rushing, losing tension.

Instructions: Press from a decline bench with a controlled bar path.

Coaching Cues: Stay tight and keep shoulders packed down.

Common Mistakes: Loose setup, bouncing, cutting range short.

Instructions: Use elevated handles or plates to increase range of motion.

Coaching Cues: Stay braced and lower under control.

Common Mistakes: Dropping too fast, flaring elbows, losing plank position.

Instructions: Lower into a dip and press back to full support.

Coaching Cues: Keep shoulders controlled and torso angle consistent.

Common Mistakes: Going too deep too soon, shrugging, swinging.

Instructions: Press dumbbells over the chest while keeping shoulder blades set.

Coaching Cues: Control the lowering and keep wrists stacked over elbows.

Common Mistakes: Bouncing, over-arching, uneven press path.

Instructions: Pull the rope toward the face with elbows high.

Coaching Cues: Spread the rope and rotate thumbs behind you.

Common Mistakes: Using too much load, shrugging, low elbow path.

Instructions: Walk with heavy weights at your sides while staying tall.

Coaching Cues: Keep ribs stacked and shoulders packed.

Common Mistakes: Leaning side to side, short breath, sloppy turns.

Instructions: Rack the bar on the front delts and squat with an upright torso.

Coaching Cues: Lift elbows high and stay tall through the chest.

Common Mistakes: Dropping elbows, collapsing forward, rushing depth.

Instructions: Lift the hips off the floor by squeezing the glutes.

Coaching Cues: Keep ribs down and push through the heels.

Common Mistakes: Arching the low back, flaring ribs, rushing reps.

Instructions: Extend the leg backward against cable resistance.

Coaching Cues: Keep pelvis stable and squeeze at the top.

Common Mistakes: Swinging, arching low back, tiny range.

Instructions: Hold one dumbbell at the chest and squat until thighs are near parallel.

Coaching Cues: Keep chest tall, knees tracking over toes, and feet planted.

Common Mistakes: Folding forward, heels lifting, shallow range of motion.

Instructions: Hinge forward with the bar on the upper back and return.

Coaching Cues: Maintain a neutral spine and controlled descent.

Common Mistakes: Rounded back, knees locked, dropping too fast.

Instructions: Lower the sled with control and press back up.

Coaching Cues: Keep feet planted and lower back stable.

Common Mistakes: Short reps, hips lifting, knees caving.

Instructions: Curl with a neutral grip from start to finish.

Coaching Cues: Keep wrists straight and elbows steady.

Common Mistakes: Swinging, shoulder involvement, rushed lowering.

Instructions: Raise the knees from a dead hang without swinging.

Coaching Cues: Posteriorly tilt the pelvis and control the lower.

Common Mistakes: Kipping, tiny range, shrugging.

Instructions: Lift straight legs up with control from a hang.

Coaching Cues: Brace the trunk and avoid excess swing.

Common Mistakes: Momentum, bent knees, neck tension.

Instructions: Press dumbbells together throughout the movement.

Coaching Cues: Crush the dumbbells inward to keep chest tension.

Common Mistakes: Letting dumbbells separate, short range, rushing tempo.

Instructions: Run in place while driving the knees high.

Coaching Cues: Stay tall and keep foot contacts quick.

Common Mistakes: Leaning back, heavy foot strikes, short arm action.

Instructions: Drive the hips upward from a bench-supported setup.

Coaching Cues: Tuck ribs slightly and finish with glutes, not low back.

Common Mistakes: Overarching, short lockout, feet too far away.

Instructions: Press the bar from an incline setup with a stable upper back.

Coaching Cues: Touch low on the chest and drive evenly.

Common Mistakes: Too steep of a bench, bouncing, flared elbows.

Instructions: Curl from a stretched incline position with strict form.

Coaching Cues: Let the biceps lengthen and avoid shoulder swing.

Common Mistakes: Rolling shoulders forward, speeding through reps, cheating.

Instructions: Press dumbbells on an incline bench through a full range.

Coaching Cues: Keep shoulder blades packed and control the descent.

Common Mistakes: Elbows too wide, short reps, wrists bending back.

Instructions: Perform a push-up with hands elevated to reduce difficulty.

Coaching Cues: Keep body in one line and lower under control.

Common Mistakes: Sagging hips, craning neck, shallow reps.

Instructions: Pull the chest to a bar while maintaining a straight body line.

Coaching Cues: Squeeze glutes and keep elbows moving back.

Common Mistakes: Sagging hips, chin jutting, half reps.

Instructions: Bounce lightly while rotating the rope smoothly.

Coaching Cues: Stay relaxed through shoulders and use small jumps.

Common Mistakes: Jumping too high, arm-heavy turns, stiff landings.

Instructions: Snap the hips to swing the kettlebell to chest height.

Coaching Cues: Use a hip hinge, not a squat pattern.

Common Mistakes: Lifting with arms, squatting the swing, overextending.

Instructions: Press the bar upward on a diagonal landmine path.

Coaching Cues: Keep ribs down and finish with a long reach.

Common Mistakes: Leaning hard, overusing legs, rushing reps.

Instructions: Pull the bar to the upper chest while keeping the torso controlled.

Coaching Cues: Drive elbows down and avoid yanking with momentum.

Common Mistakes: Leaning too far back, shrugging, half reps.

Instructions: Raise the dumbbells out to the sides under control.

Coaching Cues: Lead with elbows and stop when shoulders are loaded.

Common Mistakes: Swinging, shrugging, turning thumbs too high.

Instructions: Extend the knees against the pad with control.

Coaching Cues: Pause at the top and lower slowly.

Common Mistakes: Swinging weight, slamming stack, short range.

Instructions: Lower the sled under control and press through the feet.

Coaching Cues: Keep hips planted and knees aligned with toes.

Common Mistakes: Locking out violently, shallow reps, hips lifting.

Instructions: Raise the legs while keeping the low back as stable as possible.

Coaching Cues: Move slowly and avoid using momentum.

Common Mistakes: Arching low back, dropping legs fast, neck strain.

Instructions: Curl the pad toward the glutes and lower slowly.

Coaching Cues: Keep hips down and squeeze the hamstrings.

Common Mistakes: Hips popping up, jerking, half reps.

Instructions: Press the machine handles forward with a stable torso.

Coaching Cues: Keep shoulders packed and use full range.

Common Mistakes: Locking elbows violently, shrugging, half reps.

Instructions: Pull the lever through a fixed arc using the lats.

Coaching Cues: Keep chest down and elbows following the path.

Common Mistakes: Neck tension, rushing, turning it into a crunch.

Instructions: Row the machine handles to the torso with control.

Coaching Cues: Keep chest supported or tall and squeeze the back.

Common Mistakes: Short reps, shrugging, slamming weight.

Instructions: Press the machine handles overhead with control.

Coaching Cues: Keep shoulders down and maintain wrist alignment.

Common Mistakes: Bouncing, half reps, flaring ribs.

Instructions: Row one end of a barbell from a staggered stance.

Coaching Cues: Drive elbow back and keep torso stable.

Common Mistakes: Twisting excessively, shrugging, yanking.

Instructions: Lift the ball overhead and slam it down forcefully.

Coaching Cues: Use the whole body and brace through the finish.

Common Mistakes: Overarching, soft follow-through, lazy pickup.

Instructions: Drive knees forward from a strong plank position.

Coaching Cues: Keep shoulders over wrists and hips steady.

Common Mistakes: Bouncing hips, short steps, losing plank tension.

Instructions: Lower from kneeling under control and pull back up as able.

Coaching Cues: Keep hips extended and resist the fall.

Common Mistakes: Breaking at hips, dropping fast, incomplete tension.

Instructions: Row a dumbbell toward the hip from a supported stance.

Coaching Cues: Keep the spine neutral and pull through the elbow.

Common Mistakes: Twisting hard, shrugging, swinging weight.

Instructions: Lower the weight behind the head and extend the elbows.

Coaching Cues: Keep elbows pointed forward and ribs down.

Common Mistakes: Flaring elbows, arching back, cutting range.

Instructions: Press the handle away from the chest while resisting rotation.

Coaching Cues: Stay tall and brace before each press.

Common Mistakes: Turning toward the cable, flaring ribs, rushing.

Instructions: Bring the pads together while keeping shoulders down.

Coaching Cues: Use the chest to drive the movement and pause at center.

Common Mistakes: Too much load, neck tension, slamming reps.

Instructions: Row the bar explosively from the floor each rep.

Coaching Cues: Reset the torso and keep the back flat.

Common Mistakes: Standing up too much, sloppy reset, rounded spine.

Instructions: Hold a straight body line while bracing the abs.

Coaching Cues: Squeeze glutes and keep ribs tucked.

Common Mistakes: Sagging hips, raised hips, holding breath.

Instructions: Curl from a preacher bench while controlling the eccentric.

Coaching Cues: Use full range and avoid lifting the upper arms.

Common Mistakes: Bouncing at bottom, overloading, short reps.

Instructions: Pull from a dead hang until the chin clears the bar.

Coaching Cues: Drive elbows down and keep the body tight.

Common Mistakes: Kipping, partial reps, shrugging up.

Instructions: Lower the dumbbell behind the head and pull back over the chest.

Coaching Cues: Keep ribs controlled and move through the shoulder smoothly.

Common Mistakes: Overarching, bent elbows changing too much, dropping deep.

Instructions: Lower your chest to the floor with a rigid plank, then press up.

Coaching Cues: Brace the core and keep elbows at a natural angle.

Common Mistakes: Sagging hips, flared elbows, short reps.

Instructions: Open the arms outward from a hinged stance.

Coaching Cues: Reach wide and keep the neck relaxed.

Common Mistakes: Shrugging, standing too upright, swinging weight.

Instructions: Row one dumbbell at a time from a plank position.

Coaching Cues: Widen feet and fight rotation as you row.

Common Mistakes: Hips rocking, shrugging, rushing reps.

Instructions: Step backward into a lunge and return to standing.

Coaching Cues: Stay tall and push through the front heel.

Common Mistakes: Leaning forward, unstable front knee, short range.

Instructions: Open the machine arms outward with control.

Coaching Cues: Lead with elbows and keep shoulders down.

Common Mistakes: Shrugging, tiny range, jerking the handles.

Instructions: Hinge at the hips and lower the bar while maintaining a neutral spine.

Coaching Cues: Push hips back and keep the bar close to the legs.

Common Mistakes: Rounding the back, bending knees too much, drifting bar path.

Instructions: Press the rope down and separate the ends at lockout.

Coaching Cues: Keep elbows pinned and finish with a strong extension.

Common Mistakes: Leaning over, swinging, partial lockout.

Instructions: Drive with the legs first, then finish with the arms.

Coaching Cues: Keep the stroke sequence smooth and powerful.

Common Mistakes: Arm-pulling early, collapsing back, rushing recovery.

Instructions: Rotate side to side while keeping the torso braced.

Coaching Cues: Move through the trunk and stay tall through the chest.

Common Mistakes: Collapsing posture, flinging the weight, moving too fast.

Instructions: Lift the knees by pushing through the balls of the feet.

Coaching Cues: Use a deep stretch and controlled tempo.

Common Mistakes: Bouncing, tiny range, rushing sets.

Instructions: Curl the pad down while staying seated and braced.

Coaching Cues: Control both directions and keep hips planted.

Common Mistakes: Rocking back, rushing eccentric, short range.

Instructions: Row the handle to your torso with a tall chest and controlled return.

Coaching Cues: Lead with elbows and squeeze shoulder blades together.

Common Mistakes: Jerking weight, rounded shoulders, excessive body English.

Instructions: Press weights overhead while keeping ribs down and core braced.

Coaching Cues: Finish with biceps near ears and avoid leaning back.

Common Mistakes: Overextending the low back, bouncing, partial reps.

Instructions: Elevate the shoulders straight up and lower with control.

Coaching Cues: Keep arms long and pause at the top.

Common Mistakes: Rolling shoulders, bouncing, using too much body English.

Instructions: Support the body on one forearm and keep the hips lifted.

Coaching Cues: Stack ribs over hips and stay long through the spine.

Common Mistakes: Dropping hips, rotating shoulders, neck tension.

Instructions: Hinge on one leg while reaching the weight downward.

Coaching Cues: Keep hips square and maintain balance through the foot.

Common Mistakes: Opening the hip, rounding back, rushing balance.

Instructions: Allow knees to travel forward while keeping hips extended.

Coaching Cues: Stay braced and use support as needed.

Common Mistakes: Falling back, no control, painful knee setup.

Instructions: Lower the bar toward the forehead or behind the head and extend.

Coaching Cues: Keep upper arms mostly fixed and use elbow control.

Common Mistakes: Elbows flaring, dropping too fast, shoulder takeover.

Instructions: Drive the sled forward with long powerful steps.

Coaching Cues: Lean slightly and keep the trunk braced.

Common Mistakes: Tiny choppy steps, hips too high, loose core.

Instructions: Press on the fixed bar path with a controlled touch point.

Coaching Cues: Keep shoulder blades retracted and feet planted.

Common Mistakes: Touching too high, bouncing, loose upper back.

Instructions: Squat on the fixed bar path with a stable stance.

Coaching Cues: Brace the core and keep knees tracking well.

Common Mistakes: Feet too far forward, shallow range, knees collapsing.

Instructions: Press up onto the toes and lower fully.

Coaching Cues: Keep knees soft and move through the ankle.

Common Mistakes: Bouncing reps, cutting the stretch, leaning heavily.

Instructions: Step onto a box and control the descent.

Coaching Cues: Use the working leg instead of pushing off the back foot.

Common Mistakes: Launching off the back foot, wobbling, crashing down.

Instructions: Press the bar down in an arc with nearly straight arms.

Coaching Cues: Keep ribs down and feel the lats driving the motion.

Common Mistakes: Bending elbows too much, swinging torso, overloading.

Instructions: Row the handle into the torso with a braced trunk.

Coaching Cues: Keep chest up and elbows driving back.

Common Mistakes: Rounding shoulders, bouncing, short range.

Instructions: Stand inside the bar and lift to full lockout.

Coaching Cues: Stay tall and drive evenly through the feet.

Common Mistakes: Soft brace, hitching, losing bar path control.

Instructions: Extend elbows fully while keeping upper arms pinned.

Coaching Cues: Move only at the elbow and control the return.

Common Mistakes: Swinging, shoulders rolling forward, incomplete extension.

Instructions: Stand up from the floor while holding the weight overhead.

Coaching Cues: Move step by step and keep eyes on the bell early.

Common Mistakes: Rushing transitions, bent wrist, unstable shoulder.

Instructions: Pull the bar vertically close to the body.

Coaching Cues: Use moderate load and stop where the shoulder feels strong.

Common Mistakes: Yanking high, excessive internal rotation, cheating reps.

Instructions: Step forward into a lunge and alternate legs while staying balanced.

Coaching Cues: Keep torso upright and push through the full foot.

Common Mistakes: Tiny steps, falling inward at the knee, rushed tempo.

Instructions: Raise arms in a Y pattern from an incline or prone position.

Coaching Cues: Use light weight and focus on smooth scapular motion.

Common Mistakes: Too much load, shrugging, bending elbows excessively.