Exercise Library

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