Exercise Library

bodyweight

Assisted Squat

Doorway-assisted squat builds depth and confidence.

Hold doorway for balance

bodyweight

Bird Dog

Spinal stability and balance. Slow and controlled.

All fours, hands under shoulders

bodyweight

Chin-Up

Pull-up variation, palms facing you. Easier on elbows.

Palms facing you (supinated)

bodyweight

Dead Bug

Core stability that protects your back. Master this first.

Lie on back, arms at ceiling

bodyweight

Glute Bridge

Fires up glutes and protects lower back. Squeeze hard.

Lie on back, knees bent

bodyweight

Incline Push-Up

Easier push-up. Elevate hands to reduce load. Build toward floor.

Same as push-up but hands elevated

bodyweight

Inverted Row

Horizontal pulling to balance push-ups. Essential for shoulders.

Under sturdy table or bar

bodyweight

Negative Pull-Up

5-second negatives build serious pull-up strength.

Jump/step to top position

bodyweight

Plank

Foundation of core training. Do it right or don't do it.

Elbows under shoulders

bodyweight

Pull-Up

King of upper body pulling. 3 strict at 123kg is legit.

Dead hang start, arms extended

bodyweight

Push-Up

Upper body foundation. Master your own bodyweight.

Straight line head to heels

bodyweight

Side Plank

Obliques and hip stability. Start from knees.

Elbow under shoulder

kb

Farmer's Carry

Builds core, grip, and posture. Walk heavy, walk tall.

Walk tall, string pulling head up

kb

Goblet Squat

Foundation KB squat. Hold bell at chest and squat deep.

Hold KB at chest, elbows inside knees

kb

KB Deadlift

Master the hip hinge. Pick heavy things up safely.

Hinge at hips, push butt back

kb

KB Halo

Opens shoulders and thoracic spine. Great warm-up and strength move.

Hold KB by horns upside down

kb

KB Swing

The king of KB exercises. Power from the hips.

Hip hinge, NOT squat

kb

Pallof Press

Anti-rotation core strength. Essential for a healthy back.

Anchor towel/band in door at chest height

kb

Suitcase Carry

One-sided carry builds obliques and anti-lateral flexion.

Same tall posture as farmer's

kb

Turkish Get-Up

Total-body strength and stability. Slow and controlled wins.

Press lockout overhead, bicep by ear

mobility

Arm Circles

Simple shoulder warm-up. Gets synovial fluid moving.

Stand tall, arms straight out

mobility

Cat-Cow

Spinal mobility essential. Move slow, breathe.

All fours, hands under shoulders

mobility

Couch Stretch

#1 stretch for desk drivers. Opens hip flexors and quads.

Back foot against wall/couch

mobility

Crocodile Breathing

Reset breathing pattern. Reduces stress, improves core stability.

Lie face down, forehead on hands

mobility

Downward Dog

Full body stretch — shoulders, hamstrings, calves.

Hands and feet on floor, hips high

mobility

Hip 90/90 Rotation

Hip internal/external rotation. Critical for squat depth.

Both legs at 90-degree angles

mobility

Hip Flexor Stretch

Tight hip flexors = stiff back. Your daily fix.

Half-kneeling, back knee on floor

mobility

Passive Hang

Decompress spine and open shoulders. Great after sitting.

Hang from bar, arms extended

mobility

Pigeon Pose

Deep hip opener. Essential for desk workers.

Front shin roughly parallel to mat

mobility

Prone Sphinx Pose

Gentle spinal extension. Counteracts forward-hunch.

Lie face down on forearms

mobility

Scorpion Stretch

Thoracic rotation + hip opener. Opens the whole front side.

Face down, arms out like T

mobility

Thoracic Rotation

Combats the desk-slouch. Upper back mobility.

Lie on side, knees at 90

mobility

World's Greatest Stretch

Hits hips, thoracic spine, hamstrings, ankles in one move.

Lunge forward