This is simply walking, incline walking, a light jog, etc.

Sit on the end of the bench with dumbbells resting on your thighs.
Kick the dumbbells up as you lie back.
Plant feet firmly on the floor.
Keep a slight arch in your upper back and shoulder blades pulled down/back.

How to perform it
Start with dumbbells over your chest, palms facing forward.
Lower the weights under control until elbows are slightly below the bench or you feel a good chest stretch.
Keep wrists stacked over elbows.
Press the dumbbells back up while squeezing the chest.
Stop just short of locking out to maintain tension.

Coaching cues
“Drive shoulder blades into the bench.”
“Control the lowering phase.”
“Think elbows slightly tucked, not flared.”
“Press up and slightly inward.”

Setup
Attach a straight bar to a high pulley
Stand tall, slight hinge forward
Grip bar shoulder-width (overhand)
Elbows pinned to your sides
Core braced, shoulders down
Execution
Start with elbows bent ~90°
Press bar straight down until arms are fully extended
Squeeze triceps hard at the bottom
Control the bar back up to start
Keep elbows fixed the entire time

Setup
Stand tall (or slight lean forward)
Dumbbells at sides
Soft bend in elbows
Core braced, ribs down
Shoulders relaxed (no shrugging)
Execution
Raise arms out to the sides
Lead with elbows, not hands
Lift to about shoulder height
Brief pause at the top
Lower slowly with control

Setup
Lie flat on your back
Hold a dumbbell or plate overhead (arms extended)
Legs straight, together
Lower back pressed into the floor
Core braced

Execution
Start with legs extended on the floor
Lift legs up toward the ceiling
Keep lower back pressed down the entire time
Lower legs slowly without letting your back arch
Maintain tension through your core

Form Cues
Core Engagement
“Press your lower back into the floor”
“Ribs down, core tight”
“Brace like someone’s about to punch you”
Leg Movement
“Lift with your abs, not momentum”
“Lower slowly—don’t drop your legs”
“Only go as low as you can control”
Overhead Load
“Reach the weight long overhead”
“Don’t let ribs flare up”

Place a dumbbell, kettlebell, or weight just outside one hand.
Get into a high plank position:
Hands under shoulders
Feet slightly wider than hip-width for stability
Body in a straight line

How to perform it
Reach the opposite hand underneath your body.
Grab the weight and drag it across to the other side.
Place the weight down with control.
Return the hand to the floor.
Alternate sides each rep.

Coaching cues
"Keep your hips as still as possible."
"Brace your abs before you move."

Optional cardio:
Moderate intensity steady state cardio: incline walking, stair stepper, peloton, elliptical, etc (cardio of choice)
Moderate Intensity Steady State Cardio: jogging, stairs, elliptical, incline walk, rower, bike

This is simply walking, incline walking, a light jog, etc.

1 split squat 1 rdl is 1 rep

Setup
Hold a dumbbell at your chest (goblet position) or behind neck
Feet hip-width apart
Slight bend in knees
Core braced, ribs down
Chest tall

Execution:
Push hips straight back to initiate the hinge
Lower torso while keeping spine neutral
Feel a stretch in hamstrings
Stop before your back rounds
Drive hips forward to stand tall and squeeze glutes

Form Cues:
Hinge Mechanics
“Push your hips back, not down”
“Close the car door with your butt”
“Shins stay mostly vertical”
Upper Body
“Keep the dumbbell close to your chest”
“Chest stays proud”
“Ribs down—don’t flare”
Glute Finish
“Squeeze glutes to stand up”
“Don’t lean back at the top”

Setup:
Stand on a low box or step (4–8 inches)
Grab cable with one hand
You can use opposite hand to brace for balance
Working leg stays on the platform
Non-working leg hangs off the edge

Execution:
Shift weight fully onto your working leg
Slowly lower your opposite heel toward the floor
Tap lightly (or hover) at the bottom
Drive through your working leg to return to start
Maintain control the entire time

Form Cues:
“Don’t let your knee cave in”
“Sit slightly back into your hip”

Setup:
Attach an ankle strap to a low cable
Face the machine (or slight angle)
Hold onto the machine for support
Working leg slightly bent or straight
Core braced, slight forward lean

Execution:
Start with your leg slightly in front of your body
Drive your leg back and slightly up
Extend through the hip (not lower back)
Squeeze glute hard at the top
Return slowly with control

Form Cues:
Glute Focus
“Drive your heel back”
“Squeeze your glute at the top”
“Kick back, not up”
Positioning
“Keep hips square to the floor”
“Don’t arch your lower back”
“Ribs down, core tight”
Control
“Slow on the way back in”
“Pause at the top”
“No swinging”

This is simply walking, incline walking, a light jog, etc.

Setup
Cable at low pulley
Use a rope (both arms) or single handle (one arm)
Stand tall, core braced
Grip neutral (palms facing each other)
Execution
Start with arms extended, elbows slightly in front of hips
Curl the handle up while keeping a neutral grip
Stop around chest height
Squeeze at the top
Lower under control to full extension

6 incline, 6 seated, 6 standing is 1 set

Lie on your back holding a dumbbell or plate overhead.
Extend your legs out in front of you.
Simultaneously:
Bring your knees toward your chest.
Bring the weight from overhead toward your knees.
Meet in the middle, squeezing your abs.
Slowly extend both your legs and arms back to the starting position.

Coaching cues
"Bring your ribs and pelvis together."

This is simply walking, incline walking, a light jog, etc.

Setup:
Barbell in hands, standing tall
Feet hip-width apart
Slight bend in knees (soft knees, not a squat)
Shoulders down and back
Core braced, ribs stacked over hips

Execution:
Push hips straight back to initiate movement
Lower the bar down your legs (keep it close)
Stop when you feel a deep hamstring stretch (mid-shin for most)
Keep spine neutral (no rounding)
Drive hips forward to stand tall and squeeze glutes

Form Cues:
Hinge Cues
“Push your hips back, not down”
“Close the car door with your butt”
“Shins stay mostly vertical”
Bar Path
“Drag the bar down your legs”
“Keep it close the entire time”
Upper Body
“Chest stays proud”
“Lats tight—pull the bar into you”
“Ribs down, no flaring”
Glute Finish
“Squeeze glutes to stand tall”
“Don’t lean back at the top”

More knee bend = more quad
Setup:
Feet hip-width or slightly narrower
Feet placed lower on the platform
Toes slightly forward or slightly turned out
Back flat against the pad
Core braced

Execution:
Lower the sled under control
Let knees bend forward (within comfort)
Go as deep as you can without hips lifting
Push through midfoot to stand
Stop just short of locking out

Form Cues:
Quad Emphasis
“Let your knees travel forward”
“Sit down into the movement”
“Push through midfoot”
Positioning
“Keep your lower back glued to the pad”
“Knees track over your toes”
“Stay controlled at the bottom”
Control
“Slow on the way down”
“Don’t bounce out of the bottom”
“Keep tension—don’t lock out hard”

Sit tall with your back fully against the pad.
Grab the handles lightly.
Keep your chest up and core braced.
Place feet flat on the foot platforms.

How to perform it
Push your knees outward against the pads.
Move through as much range of motion as possible.
Pause briefly in the fully open position.
Return slowly under control.
Maintain tension throughout the set.

Coaching cues
"Sit tall."
"Push your knees apart."
"Control the return."

A variation of the seated hip abduction machine where you lean your torso forward to better target the glutes (especially glute max + glute med) instead of just the outer hips. This small tweak = big difference in what you feel!

Setup:
Sit in the machine with legs inside the pads
Feet flat on footrests
Scoot hips slightly back in the seat
Lean torso forward ~20–45° (hold onto handles or front of machine)
Keep spine neutral (not rounded)

Execution:
Start with knees together
Push knees outward against the pads
Go as wide as you can without losing control
Pause and squeeze glutes at the end range
Return slowly, don’t let the stack slam

Form Cues:
Glute Focus
“Push out and back slightly”
“Spread the floor apart”
“Squeeze your glutes at the end”
Positioning
“Stay leaned forward—don’t sit back mid-set”
“Keep tension, don’t fully relax at the bottom”
“Chest slightly down, ribs stacked”
Control
“Slow on the way in”
“Pause at the open position”
“Tension the whole time”

Moderate Intensity Steady State Cardio: jogging, stairs, elliptical, incline walk, rower, bike