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Every exercise from your guide, demonstrated. Tap a link in your PDF, or jump straight to a session below.
Pull
Upper pull (rows, band pull-apart) · Lower hinge and posterior chain (RDL, hip thrust) · Core anti-rotation
Banded Row
Elbow to hip, squeeze shoulder blade at end range. Breathe out on the pull.
Band Pull-Apart
Arms straight. Slow return. Don’t shrug. Rear delts and posture work.
Banded RDL
Hinge from hips, soft knees, long spine. Feel the hamstrings load.
Hip Thrust / Glute Bridge
Full glute squeeze at the top. Exhale on the drive. Feet flat, full range.
Dead Bug
Hand on midline. No coning. Lower back glued to floor. Breathe throughout.
Explosive Hip Thrust
Speed and intent. Lower under control, drive up with deliberate power. Full reset between reps. Stop if form drops.
Push
Upper push (push-up, banded shoulder press) · Lower squat and lunge patterns · Core stability
Push-Up
Elbows at 45° from body — V-shape, not 90°. Exhale on the push. Core braced.
Banded Shoulder Press
Stand on band. Ribs down, press tall, don’t arch. Exhale on the press.
Banded Squat
Band under feet for resistance. Knees track over toes. Exhale on the way up.
Reverse Lunge
Step back, control the lower. Drive through front heel to stand.
Pallof Press / Plank Hold
Breathe. Don’t hold your breath. Pelvic floor connects on exhale.
Explosive Step-Up
Controlled down, powerful drive up. Land softly on step-ups. Pelvic floor lifts with the effort. Stop if form drops.
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