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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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.