Grip: Hold the side handles lightly with both hands for stability.
Position: Sit upright on the machine, back flat against the pad, knees bent at 90°, legs pressed against the outer pads.
Push both legs outward against the pads.
Open as far as the range of motion allows, squeezing the outer glutes and hip abductors at the end.
Hold briefly at the widest point.
Slowly return the legs back to the starting position with control.
Grip: One hand behind the head, elbow wide, other arm extended toward the raised leg.
Position: Lie on your back, one leg bent with foot flat on the floor, other leg raised straight up, core engaged.
Lift the shoulder blades off the mat, rotating the upper body toward the raised leg.
Reach the extended arm up toward the raised foot at the top of the movement.
Squeeze the abs and hold briefly at the top.
Lower the upper body back down to the mat slowly and with control.
Keep the lower back pressed into the mat throughout the movement.
Grip: Hold a dumbbell in each hand with a neutral or pronated grip, palms facing forward. Keep wrists straight and stacked over the elbows throughout the movement.
Position: Lie back on an incline bench set to 30–45°. Plant feet firmly on the floor, retract and depress the shoulder blades. Start with both dumbbells at shoulder height, elbows bent at roughly 45°.
Press one dumbbell vertically upward, fully extending the arm while keeping the other dumbbell held steady at shoulder height.
Lower the pressed dumbbell in a controlled manner back to the starting position at shoulder height.
Immediately press the opposite arm upward in the same controlled manner, fully locking out the elbow.
Continue alternating arms in a smooth and controlled rhythm throughout all reps.
Keep the back flat against the pad and avoid twisting the torso during each alternating press.
Grip: Neutral grip at start, rotating to a supinated grip (palms facing up) during the curl
Position: Stand upright with feet hip-width apart. Hold one dumbbell in each hand at your sides. Chest up, shoulders relaxed, elbows close to the torso, core engaged.
Start with both arms fully extended at your sides.
Curl one dumbbell upward while rotating the wrist so the palm faces up at the top.
Keep the elbow close to the body and avoid swinging the weight.
Lower the dumbbell back down under control.
Alternate arms and repeat for the prescribed number of reps.
Grip: Grab the bar with both hands significantly wider than shoulder-width, palms facing away from you. Wrap fingers firmly around the bar.
Position: Hang freely with arms fully extended, feet off the ground, shoulders depressed and away from the ears, core braced.
Initiate the pull by depressing the shoulder blades and driving one elbow down toward the hip, while keeping the opposite arm fully extended and straight.
Pull your body upward toward the bent arm until the chin reaches bar level, keeping the straight arm as a guide rail.
Pause briefly at the top, maintaining the one-sided pull and full tension throughout.
Lower yourself in a controlled manner back to the dead hang with both arms fully extended.
Repeat the movement pulling toward the opposite arm on the next rep.
Grip: Place hands wide apart on the floor, significantly wider than shoulder-width, fingers pointing forward. Keep wrists firm throughout the movement.
Position: Start in a high plank position with arms fully extended, body forming a straight line from head to heels. Core braced, glutes squeezed and toes tucked into the floor.
Lower your chest toward one hand by bending that elbow, while keeping the opposite arm fully extended and straight to the side.
Descend until the chest nearly touches the floor beside the bent arm, maintaining full-body tension.
Press explosively through the bent arm to push back up to the starting position.
Shift your weight to the opposite side and repeat the movement, bending the other elbow.
Grip: Hold the handles with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Kneel on the assisted platform with your body upright. Let your arms fully extend above you before starting. Set the counterweight assistance to the appropriate level.
Pull yourself upward by driving your elbows down and back toward your hips.
Continue pulling until your chin rises above the level of the handles.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower yourself back down until your arms are fully extended.
Avoid swinging or using momentum — keep the movement strict and controlled.
Grip: Hold a weight plate firmly against the chest or behind the head with both hands.
Position: Position yourself face-down on the hyperextension bench with the pad supporting the hips. Hook feet securely under the ankle pads, body hanging downward, arms holding the plate close to the chest or head.
Starting from the lowered position, initiate the movement by squeezing the glutes and raising the torso upward.
Lift until the body forms a straight line from head to heels — do not hyperextend beyond neutral at the top.
Pause briefly at the top, maintaining tension in the glutes and lower back.
Lower the torso in a controlled manner back down to the starting position.
Grip: Both hands gripping the backpack handles or sides, neutral grip.
Position: Stand upright with feet shoulder-width apart. Hold the backpack at shoulder level with elbows slightly in front of the body. Chest up, core braced, spine neutral.
Brace your core and stabilize your stance.
Press the backpack straight overhead until arms are fully extended.
Keep the backpack stacked over shoulders and mid-foot.
Lower the backpack back to shoulder level under control.
Repeat for the prescribed number of reps.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet shoulder-width apart, toes slightly turned out, resistance band looped around both thighs, core engaged and spine neutral.
Lower into a squat by pushing the hips back and bending the knees.
Descend until the thighs are at least parallel to the floor.
Keep the knees pushing out against the band throughout the movement.
Drive through the heels to return to the standing position.
Keep the chest up and spine neutral throughout the movement.
Grip: Arms relaxed at your sides, palms facing down on the mat.
Position: Lie on your back with knees bent, feet flat on the floor, resistance band looped around both legs just above the knees, core engaged.
Press through both heels to drive the hips upward toward the ceiling.
Push the knees outward against the band, then bring them back together.
Lower the hips back down with control.
Keep the core engaged and avoid arching the lower back at the top.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet hip-width apart, resistance band looped around both ankles, core engaged.
Step one foot forward into a lunge, lowering the back knee toward the floor.
Descend until the front thigh is parallel to the floor and the back knee nearly touches the mat.
Keep the front knee aligned over the toes and the chest upright.
Push through the heel of the front foot to return to the starting position.
Grip: Hold the resistance band with both hands, arms extended down in front of the body.
Position: Stand with feet hip-width apart, both feet on the band to anchor it, slight bend in the knees.
Hinge forward, lowering the hands along the front of the legs while keeping the back flat.
Lower until you feel a stretch in the hamstrings, keeping the band close to the body.
Drive the hips forward to return to the upright position.
Squeeze the glutes at the top of the movement.
Grip: Both hands on the hips.
Position: Stand with feet hip-width apart, resistance band looped around both ankles, knees slightly bent, torso hinged slightly forward.
Step one foot out to the side, stretching the band to create resistance.
Step the other foot toward the center, lightly touching the floor with the toes.
Return to the starting position and repeat the same movement with the other foot.
Keep the knees slightly bent and the torso hinged forward throughout the movement.
Avoid bringing the feet too close together — maintain constant tension in the band.
Grip: Hold the long resistance band with both hands — one hand anchors the band at shoulder level, the other holds the bottom end with the arm extended downward.
Position: Kneel on the mat sitting back on your heels, torso upright and core engaged.
With the working arm, extend it fully downward, stretching the band against the resistance.
Bend the working arm back to approximately 45° in a controlled motion.
Keep the anchor hand firmly at shoulder level throughout the movement.
Avoid rotating your torso — isolate the movement in the working arm.
Grip: Hold the barbell with an underhand grip, hands shoulder-width apart, palms facing up.
Position: Stand with feet shoulder-width apart, arms fully extended, elbows close to the torso, core engaged.
Curl the barbell upward toward the shoulders by bending at the elbows.
Keep the elbows fixed and close to the body — only the forearms move.
Squeeze the biceps at the top of the movement.
Lower the barbell slowly back to the starting position with full control.
Avoid swinging the torso or using momentum to lift the weight.
Grip: Hold the barbell with both hands using a shoulder-width overhand grip, arms fully extended toward the floor at the start of the movement.
Position: Position yourself face-down on the hyperextension bench with the pad supporting the hips. Hook feet securely under the ankle pads, body forming a straight line, core braced.
With the barbell hanging toward the floor, initiate the movement by squeezing the glutes and raising the torso upward.
Lift until the body forms a straight line from head to heels — do not hyperextend beyond neutral at the top.
Pause briefly at the top, maintaining tension in the glutes and lower back.
Lower the torso in a controlled manner back down to the starting position.
Grip: Grip the bar slightly wider than shoulder-width, palms facing forward. Place it across the upper traps, keeping elbows pointing down and back to create a stable shelf.
Position: Stand tall with feet hip-width apart, bar resting on the upper traps. Core braced, chest up and gaze forward.
Step one foot forward and lower your body by bending both knees until the back knee nearly touches the floor.
Keep the front knee tracking directly over the toes and the torso upright throughout the descent.
Drive through the heel of the front foot to rise up and bring the back foot forward to meet the front.
Step immediately forward with the opposite foot and repeat the lunge on the other side.
Grip: Hold the bar with both hands shoulder-width apart, palms facing upward. Let the bar rest across the fingers at the start of the movement.
Position: Sit on a bench with forearms resting flat on the thighs, wrists hanging just beyond the knees. Feet flat on the floor, torso slightly leaning forward.
Allow the bar to roll down to the fingertips, fully extending the wrists toward the floor.
Curl the fingers back around the bar and flex the wrists upward as far as possible.
Squeeze the forearm muscles hard at the top of the curl.
Lower the wrists back down in a controlled manner, allowing the bar to roll to the fingertips again.
Keep the forearms flat on the thighs throughout — only the wrists and fingers move.
Grip: Hands flat on the floor, shoulder-width apart.
Position: Start standing upright. Feet hip-width apart. Hinge at the hips to place hands on the floor in front of your feet. Spine neutral, core engaged.
From the standing position, hinge forward and place your hands on the floor.
Walk your hands forward until you reach a strong plank position.
Keep hips level, core tight, and shoulders stacked over hands.
Walk your hands back toward your feet while maintaining control.
Stand up and repeat for the prescribed number of reps.
Grip: Hold the bar with a wide overhand grip, hands significantly wider than shoulder-width apart.
Position: Hang from the bar with arms fully extended, core engaged, body straight and stable.
Pull the body upward by driving the elbows down and back, leaning the head slightly forward.
Continue pulling until the bar reaches the back of the neck.
Squeeze the lats and upper back firmly at the top.
Lower the body back down slowly and with control to the full hang.
Grip: Hold the bar behind the back with both hands shoulder-width apart, palms facing away from the body. Let the bar rest across the fingers at the start.
Position: Stand tall with feet shoulder-width apart, bar resting against the back of the thighs, arms fully extended. Core braced, chest up and shoulders relaxed.
Stand upright holding a barbell behind your back with arms extended and palms facing away.
Let the bar roll slightly down to your fingers, then curl it back up using only your wrists.
Squeeze at the top, lower with control, and repeat.
Grip: Grip the bar slightly wider than shoulder-width with wrists straight and knuckles pointing toward the ceiling. Wrap thumbs fully around the bar for safety.
Position: Lie flat on the bench with eyes under the bar. Plant feet firmly on the floor, retract and depress the shoulder blades, and maintain a slight natural arch in the lower back.
Unrack the bar and hold it directly over the chest with arms fully extended.
Lower the bar in a controlled manner to the mid-chest, keeping elbows at roughly 45° from the torso.
Touch the bar lightly to the chest without bouncing, maintaining full-body tension.
Press the bar explosively back up in a slight diagonal path toward the starting position.
Grip: Grip the bar slightly wider than shoulder-width with wrists straight and knuckles pointing toward the ceiling. Wrap thumbs fully around the bar for safety.
Position: Lie flat on the bench with eyes under the bar. Plant feet firmly on the floor, retract and depress the shoulder blades, and maintain a slight natural arch in the lower back.
Unrack the bar and hold it directly over the chest with arms fully extended.
Lower the bar in a controlled manner to the mid-chest, keeping elbows at roughly 45° from the torso.
Pause for 1–2 seconds with the bar touching the chest, maintaining full-body tension without bouncing.
Press the bar explosively back up in a slight diagonal path toward the starting position.
Lock out the elbows at the top and reset before the next rep.
Grip: Grip the bar slightly wider than shoulder-width with both hands, palms facing away from you. Wrap fingers firmly around the bar with wrists neutral.
Position: Stand with feet hip-width apart, hinge at the hips until the torso is roughly parallel to the floor. Knees slightly bent, bar hanging at arm's length, core braced and spine neutral.
Initiate the movement by retracting the shoulder blades and pulling the bar toward the lower chest or upper abdomen.
Drive the elbows back and slightly outward, keeping them at roughly 45° from the torso.
Continue pulling until the bar touches the lower chest, squeezing the back muscles hard at the top.
Pause briefly at the peak contraction, then lower the bar in a controlled manner back to the starting position.
Grip: Hold a dumbbell in each hand, arms hanging down.
Position: Hinge forward to a position nearly parallel to the floor, knees slightly bent.
Pull both dumbbells upward toward the hips, driving the elbows straight back.
Squeeze the shoulder blades together at the top of the movement.
Hold briefly at the top, then slowly lower the dumbbells back to the starting position.
Keep the torso still and avoid using momentum during the pull.
Grip: Hold the resistance band with one hand, palm facing up. Secure the other end of the band with the opposite foot.
Position: Sit on the mat with one leg tucked under you, place the other foot flat on the floor to anchor the band, torso upright, core engaged.
Securely fasten the resistance band under one foot.
Hold the end of the band with your hands, palms facing up.
Keep your elbows close to your body and your forearms still.
Bend your arms toward your shoulders, contracting your biceps at the top of the movement.
Slowly lower yourself to the starting position and repeat the exercise as many times as specified.
Grip: Grip the backpack straps or handles firmly with one hand raised up. Keep wrists straight throughout the movement.
Position: Stand tall with feet shoulder-width apart, arms fully extended at the sides, elbows pinned close to the torso. Core braced and chest up.
Keeping the upper arm completely still, curl the weight upward by bending the elbow.
Continue curling until the weight reaches shoulder height and the bicep is fully contracted.
Pause briefly at the top, squeezing the bicep hard before beginning the descent.
Lower the weight in a controlled manner back to the starting position, fully extending the arm.
Grip: Hands loosely clasped behind the head, elbows wide.
Position: Lie on your back with knees bent and lifted off the floor, lower back pressed into the mat, core engaged.
Extend one leg straight out while drawing the opposite knee toward the chest.
Simultaneously rotate the upper body, bringing the opposite elbow toward the bent knee.
Switch sides in a smooth pedaling motion, extending the other leg while rotating to the opposite side.
Keep the lower back pressed into the mat and avoid pulling on the neck.
Maintain a controlled rhythm throughout — do not rush the movement.
Grip: Hands loosely clasped behind the head, elbows wide.
Position: Lie on your back with knees bent and lifted off the floor, lower back pressed into the mat, core engaged.
Extend one leg straight out while drawing the opposite knee toward the chest.
Simultaneously rotate the upper body, bringing the opposite elbow toward the bent knee.
Switch sides in a smooth pedaling motion, extending the other leg while rotating to the opposite side.
Keep the lower back pressed into the mat and avoid pulling on the neck.
Maintain a controlled rhythm throughout — do not rush the movement.
Grip: Forearms flat on the floor, hands loosely clasped, elbows aligned under shoulders.
Position: Forearm plank position with body in a straight line from head to heels, core engaged, hips level.
Start in a solid forearm plank position with feet on sliders or a smooth surface.
Brace your core and slowly shift your body backward by pushing through your forearms, sliding your feet behind you.
Then pull your body forward, returning to the starting plank position.
Keep your hips level and your core engaged throughout the movement.
Grip: Hands loosely clasped behind the head, elbows wide.
Position: Position yourself on the hyperextension bench with hips resting on the pad, feet secured under the footrests, torso hanging down.
Press the hips into the pad and raise the torso upward, squeezing the glutes.
Rise until the body forms a straight line from head to heels.
Squeeze the glutes firmly at the top and hold briefly.
Lower the torso back down slowly and with control.
Keep the movement initiated from the glutes rather than the lower back throughout.
Grip: Arms relaxed at your sides, ready to swing for momentum.
Position: Stand facing the box, feet shoulder-width apart, slight bend in the knees, core engaged.
Bend the knees and swing the arms back to load the jump.
Explosively push through both feet and swing the arms forward to jump onto the box.
Land softly on both feet simultaneously, with knees bent to absorb the impact.
Stand fully upright on the box, then step back down one foot at a time.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet shoulder-width apart, knees slightly bent, core engaged.
Lower into a shallow squat, swinging the arms back to load the jump.
Explosively push through both feet, swinging the arms forward to jump as far forward as possible.
Land softly on both feet simultaneously, with knees bent to absorb the impact.
Land in a stable squat position and hold briefly before resetting.
Grip: Hold a dumbbell in each hand, arms hanging down at your sides.
Position: Stand facing away from the bench, place one foot behind you on the bench, front foot planted firmly on the floor, core engaged and torso upright.
Lower the body by bending the front knee, descending until the front thigh is parallel to the floor.
Keep the front knee aligned over the toes throughout the descent.
Keep the torso upright and avoid leaning excessively forward.
Push through the heel of the front foot to return to the starting position.
Grip: Hold a dumbbell in the working hand with a neutral grip, arm hanging straight down.
Position: Place one knee on the bench behind you and step the opposite foot forward on the floor. Hinge slightly at the hip, keeping your back flat, chest up, and core engaged. The dumbbell hangs at arm's length beside the front leg.
Drive through the heel of the front foot, extending your hip to lift the dumbbell and stand upright.
Keep the dumbbell close to your leg throughout the movement.
Squeeze your glutes at the top and fully extend your hip.
Slowly hinge back at the hip, lowering the dumbbell to the starting position in a controlled motion.
Repeat for the prescribed number of repetitions, then switch sides.
Grip: Keep hands open and relaxed at the sides at the start. Palms flat on the floor during the push-up phase.
Position: Stand tall with feet shoulder-width apart, chest up, core braced and arms at the sides.
Bend the knees, place both hands on the floor and jump or step the feet back into a high plank position.
Lower the chest to the floor by bending the elbows, performing a full push-up.
Press back up to the plank, then explosively jump or step the feet forward toward the hands.
Drive through the full foot and swing the arms upward to launch into a vertical jump.
Grip: Hold the cable machine frame or handle with both hands for support, torso leaned slightly forward.
Position: Stand facing the cable machine, ankle cuff attached to one leg, slight bend in the standing knee.
Drive the working leg straight back and upward against the cable resistance.
Squeeze the glute firmly at the top of the movement.
Hold briefly at the top, keeping the hips square and level.
Lower the leg back down slowly and with control.
Keep the back flat and avoid arching the lower back during the kickback.
Grip: Hold onto a stable support (cable machine frame or upright) with both hands for balance.
Position: Attach the ankle cuff to the working leg and set the cable pulley to the lowest position. Stand sideways to the machine, with the working leg closest to it. Keep your standing leg slightly bent and torso slightly hinged forward.
Lift the working leg out to the side in a wide arc, keeping it straight.
Raise as high as comfortable while keeping your hips square and level.
Pause briefly at the top, squeezing the glute of the working leg.
Slowly lower the leg back to the starting position in a controlled motion.
Avoid leaning your torso to the opposite side — keep the movement isolated to the hip.
Grip: Grip both cable handles firmly with a neutral grip, palms facing inward.
Position: Stand in the center between two high cable pulleys, feet staggered or shoulder-width apart. Lean slightly forward from the hips, arms extended out to the sides with a slight bend in the elbows. Core braced and chest up.
With elbows maintaining a slight fixed bend, bring both handles downward and inward in a wide sweeping arc.
Continue the arc until both hands meet in front of the lower chest or hips, squeezing the chest hard at the peak.
Pause briefly at the center, maintaining maximum tension in the pectoral muscles.
Slowly reverse the movement, allowing the arms to open back out to the starting position in a controlled arc.
Grip: Grab the pull-up bar with both hands close together, palms facing toward you. Wrap fingers firmly around the bar.
Position: Hang freely from the bar with arms fully extended, feet off the ground, shoulders depressed and away from the ears, core braced.
Initiate the movement by depressing and retracting the shoulder blades before bending the elbows.
Pull your body upward by driving the elbows straight down toward the hips, keeping them close to the torso.
Continue pulling until the chin clears the bar, focusing on squeezing the biceps at the top.
Pause briefly at the top, then lower yourself in a controlled manner back to the dead hang.
Grip: Place hands flat on the floor slightly wider than shoulder-width, fingers pointing forward. Keep wrists firm and directly under the shoulders.
Position: Start in a high plank position with arms fully extended, body forming a straight line from head to heels. Core braced, glutes squeezed and toes tucked into the floor.
Lower your chest toward the floor by bending the elbows, keeping them at roughly 45° from the torso.
Descend until the chest nearly touches the floor, building maximum tension throughout the body.
Press through the palms explosively with maximum force to launch the hands off the floor.
Clap the hands together quickly in the air, then immediately return them to the starting position.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Hang from the bar with arms fully extended, core engaged, body straight and stable.
Pull the body upward by driving the elbows down and back until the chin clears the bar.
Squeeze the lats and upper back at the top of the movement.
Hold briefly at the top, then lower the body back down slowly and with control.
Return to a full hang with arms fully extended before the next rep.
Grip: Hands flat on the floor, slightly wider than shoulder-width apart, fingers pointing forward.
Position: Full plank position with body in a straight line from head to knees, core engaged, hips level and spine neutral.
Lower the chest toward the floor by bending the elbows at a 45° angle from the body.
Descend until the chest nearly touches the mat.
Press through the palms to push the body back up to the starting position.
Keep the core engaged, cross the legs at the knees and direct the support through the knees.
Grip: Grip the bar just outside the legs with both hands using a double overhand or mixed grip.
Position: Stand with feet hip-width apart, bar over the mid-foot. Hinge at the hips and bend the knees until the shins touch the bar. Chest up, shoulders directly over or slightly in front of the bar, core braced.
Take a deep breath, brace the core hard and create full-body tension before initiating the pull.
Press the floor away through the full foot, extending the knees and hips simultaneously.
Keep the bar in contact with the legs throughout the entire lift, maintaining a vertical bar path.
Lock out by fully extending the hips and squeezing the glutes at the top, standing tall.
Grip: Hands flat on the floor, shoulder-width apart, fingers pointing forward.
Position: Full plank position with body in a straight line from head to heels, core engaged, hips level.
Drive one knee toward the chest in a quick explosive motion.
Return that foot back to the starting position while simultaneously driving the opposite knee forward.
Continue alternating legs in a smooth running motion.
Keep the hips level and avoid letting them rise or sag throughout the movement.
Maintain a strong core and stable upper body with each rep.
Grip: Grip the bar with both hands shoulder-width apart or slightly narrower, palms facing forward. Wrap thumbs fully around the bar for safety.
Position: Lie flat on the bench with eyes under the bar. Plant feet firmly on the floor, retract and depress the shoulder blades, and maintain a slight natural arch in the lower back.
Unrack the bar and hold it directly over the chest with arms fully extended.
Lower the bar in a controlled manner to the lower chest, keeping the elbows close to the sides of the torso throughout.
Pause briefly with the bar touching the chest, maintaining full-body tension.
Press the bar explosively back up in a straight path, focusing on squeezing the triceps at the top.
Grip: Grip the bar or close-grip attachment with both hands shoulder-width apart or narrower, palms facing away or toward you depending on the handle.
Position: Sit upright on the seat with thighs secured under the pads, feet flat on the floor. Arms fully extended overhead, core braced, chest slightly up.
Initiate the movement by depressing and retracting the shoulder blades before bending the elbows.
Pull the bar down by driving the elbows straight down and back close to the sides of the torso.
Continue pulling until the bar reaches the upper chest, squeezing the lats and lower traps hard at the bottom.
Pause briefly at the peak contraction, then extend the arms in a controlled manner back to the starting position.
Grip: Hands loosely clasped behind the head, elbows wide.
Position: Lie on your back with knees bent, feet flat on the floor, lower back gently pressed into the mat, core engaged.
Lift the shoulder blades off the mat, curling the upper body slightly toward the knees.
From this raised position, perform small pulses upward.
Keep the chin slightly tucked and avoid pulling on the neck with the hands.
Keep the core engaged and lower back pressed into the mat throughout.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet hip-width apart, resistance band looped around both thighs, core engaged.
Step one foot diagonally behind the body into a curtsey lunge, lowering the back knee toward the floor.
Rise up, then step the other foot straight back into a classic reverse lunge.
Push through the front heel to return to the starting position.
Keep the chest up and core engaged throughout both movements.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet hip-width apart, resistance band looped around both thighs, core engaged.
Step one foot diagonally behind the body into a curtsey lunge, lowering the back knee toward the floor.
Rise up, then step the other foot straight back into a classic reverse lunge.
Push through the front heel to return to the starting position.
Keep the chest up and core engaged throughout both movements.
Grip: Grab the pull-up bar with both hands, palms facing away from you, hands slightly wider than shoulder-width apart.
Position: Hang freely from the bar with arms fully extended, feet off the ground, body relaxed and straight.
Jump or step up to grip the bar and let your body hang completely straight.
Relax your shoulders and allow the shoulder blades to rise naturally toward your ears.
Keep your core lightly engaged to prevent excessive swinging.
Breathe steadily and hold the position for the prescribed time.
Lower yourself in a controlled manner or drop safely to the ground.
Grip: Grip the bar slightly wider than shoulder-width with wrists straight and knuckles pointing toward the ceiling. Wrap thumbs fully around the bar for safety.
Position: Lie on the decline bench with legs secured under the pads, head lower than the hips. Retract and depress the shoulder blades and maintain a slight natural arch in the lower back.
Unrack the bar and hold it directly over the lower chest with arms fully extended.
Lower the bar in a controlled manner to the lower chest, keeping elbows at roughly 45° from the torso.
Touch the bar lightly to the lower chest without bouncing, maintaining full-body tension.
Press the bar explosively back up in a slight diagonal path toward the starting position.
Grip: Grip the bar just outside the legs with both hands, using either a double overhand or mixed grip. Wrap fingers firmly around the bar with wrists neutral.
Position: Stand on a platform 5–7 cm high with feet hip-width apart, bar over the mid-foot. Hinge at the hips, push the knees out and lower the hips until the shins touch the bar. Chest up, shoulders directly over or slightly in front of the bar.
Take a deep breath, brace the core hard and create full-body tension before initiating the pull.
Press the floor away through the full foot, extending the knees and hips simultaneously.
Keep the bar in contact with the legs throughout the entire lift, maintaining a vertical bar path.
Lock out by fully extending the hips and squeezing the glutes at the top, standing tall.
Grip: Place both hands close together directly under the chest, forming a diamond shape with the thumbs and index fingers touching. Fingers pointing forward.
Position: Start in a high plank position with arms fully extended, body forming a straight line from head to heels. Core braced, glutes squeezed and toes tucked into the floor.
Lower your chest slowly toward the hands by bending the elbows, keeping them close to the sides of the torso.
Descend until the chest lightly touches the hands, maintaining full-body tension throughout.
Pause briefly at the bottom without relaxing or collapsing.
Press through the palms explosively to extend the arms and return to the starting position.
Grip: Grip the parallel bars firmly with both hands, palms facing inward. Keep wrists straight and directly below the shoulders.
Position: Mount the bars and extend the arms fully to support your body weight. Keep the torso upright, core engaged, and legs hanging straight or slightly crossed below.
Inhale and slowly lower your body by bending the elbows, keeping them close to the torso.
Descend until the upper arms are parallel to the ground or slightly below.
Pause briefly at the bottom, maintaining control and avoiding any swinging.
Press through the palms to extend the arms and push your body back up to the starting position.
Grip: Forearms flat on the floor, hands loosely clasped, elbows aligned under shoulders.
Position: Forearm plank position with body in a straight line, core engaged and spine neutral.
Press through the forearms and lift the hips up and back, forming an inverted V-shape with the body.
Push the heels toward the floor and lengthen through the spine at the top.
Hold briefly at the top, engaging the core and shoulders.
Lower the hips back down to the forearm plank position with control.
Keep the arms firmly pressed into the floor and avoid collapsing in the shoulders throughout the movement.
Grip: Hold a dumbbell in each hand with an overhand grip, palms facing the body.
Position: Stand tall with feet hip-width apart, dumbbells resting against the front of the thighs. Core braced, chest up, shoulders retracted.
Hinge at the hips by pushing them back, lowering the dumbbells along the front of the legs while keeping the back flat.
Keep a slight bend in the knees throughout — this is a hip hinge, not a squat.
Lower until you feel a strong stretch in the hamstrings, keeping the dumbbells close to the legs at all times.
Drive the hips forward to return to the starting position, squeezing the glutes at the top.
Grip: Hold a dumbbell in each hand with an overhand grip, palms facing forward. Dumbbells held at chest level with elbows bent at roughly 90°.
Position: Lie flat on a bench with your back fully supported, feet flat on the floor. Keep your chest up, shoulders pulled back and down, and core engaged.
Press both dumbbells upward simultaneously until your arms are fully extended above your chest.
Keep the dumbbells aligned over your chest — avoid letting them drift toward your face or stomach.
Pause briefly at the top without locking out your elbows.
Slowly lower the dumbbells back down to chest level, elbows at roughly 45–75° from your torso.
Feel a slight stretch in your chest at the bottom before pressing back up.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing inward.
Position: Stand tall with feet hip-width apart, dumbbells hanging at the sides. Core braced, chest up and gaze forward.
Step one foot forward and lower your body by bending both knees until the back knee nearly touches the floor.
Keep the front knee tracking directly over the toes and the torso upright throughout the descent.
Drive through the heel of the front foot to push back up and return to the starting position.
Step the opposite foot forward and repeat the movement on the other side.
Grip: Hold one dumbbell with both hands, palms pressing against the inner plate on one end.
Position: Lie flat on a bench with upper back and shoulders supported, hips dropped slightly below bench level and feet flat on the floor. Hold the dumbbell directly over the chest with arms almost fully extended.
With a slight bend in the elbows, slowly lower the dumbbell in an arc backward over the head toward the floor.
Descend until you feel a deep stretch in the lats and chest, keeping the elbows from flaring too wide.
Pause briefly at the bottom without relaxing the tension in the muscles.
Pull the dumbbell back in the same arc to the starting position over the chest, squeezing the lats at the top.
Keep the hips low and the core braced throughout — avoid arching the lower back excessively.
Grip: Clasp hands together in front of the chest or keep arms relaxed at the sides for balance.
Position: Stand tall with feet hip-width apart, chest up, core braced and gaze forward.
Step one foot forward and lower your body by bending both knees until the back knee nearly touches the floor.
Keep the front knee tracking directly over the toes and the torso upright throughout the descent.
Drive through the front heel to push back up and return the foot to the starting position.
Step the opposite foot forward and repeat the movement on the other side.
Maintain a steady rhythm and controlled pace throughout all reps.
Grip: Hands flat on the floor forming a diamond shape with thumbs and index fingers touching, placed directly under the chest.
Position: Full plank position with feet elevated on the box, body in a straight line from head to heels, core engaged.
Lower the chest toward the hands by bending the elbows, keeping them close to the body.
Descend until the chest nearly touches the hands.
Press through the palms to push back up to the starting position.
Keep the elbows pointing straight back — avoid flaring them out to the sides.
Grip: Clasp hands together in front of the chest or keep arms relaxed at the sides for balance.
Position: Stand facing a box or elevated surface. Place one foot fully on top of the box, with the knee bent and the other foot on the floor behind. Torso upright, core braced.
With the front foot elevated, lower your body by bending both knees until the back knee nearly touches the floor.
Keep the front knee tracking directly over the toes and the torso upright throughout the descent.
Drive through the heel of the elevated foot to push back up to the starting position.
Maintain a steady controlled pace and full-body tension throughout all reps.
Grip: Hands flat on the floor, wider than shoulder-width apart, fingers pointing forward.
Position: Full plank position with feet elevated on the box, body in a straight line from head to heels, core engaged.
Lower the chest toward the floor by bending the elbows, keeping them flared out to the sides.
Descend until the chest nearly touches the floor.
Press through the palms to push back up to the starting position.
Grip: Hands flat on the floor, shoulder-width apart, fingers pointing forward.
Position: Start on all fours with knees hip-width apart, resistance band looped around both thighs, back flat.
Lift one knee out to the side, keeping it bent at 90 degrees and pushing against the band.
Raise until the thigh is parallel to the floor, keeping the hips square.
Hold briefly at the top, squeezing the glute.
Lower the knee back down slowly and with control.
Grip: Grip the parallel bars firmly with both hands, palms facing inward. Keep wrists straight and directly below the shoulders.
Position: Mount the bars, extend the arms fully and lean the torso noticeably forward throughout the entire movement. Keep knees slightly bent and legs hanging below the hips.
Inhale and slowly lower your body by bending the elbows, maintaining the forward torso lean throughout.
Let the elbows flare slightly outward as you descend to maximize chest engagement.
Descend until the upper arms are parallel to the ground or slightly below.
Press through the palms to extend the arms and drive your body back up to the starting position.
Fully lock out the elbows at the top while keeping the forward lean consistent.
Grip: Grip the bar with both hands shoulder-width apart, palms facing down. Keep wrists firm and locked throughout the movement.
Position: Set the bar at neck height. Lean forward and position your body in a straight diagonal line from head to heels, arms fully extended, toes on the floor and core braced.
Keeping the upper arms fixed and elbows pointing forward, slowly bend the elbows to lower your forehead toward the bar.
Descend in a controlled manner, maintaining a rigid body line throughout.
Stop just before the forehead touches the bar, keeping maximum tension in the triceps.
Extend the elbows to press back up to the starting position, driving through the triceps.
Grip: Hold the bar with an overhand grip, hands shoulder-width apart.
Position: Hang from the bar with arms fully extended, core engaged, body straight and stable.
Keep the arms straight and raise both legs upward while simultaneously lowering the torso back.
Continue until the body is fully horizontal, parallel to the floor.
Hold the front lever position briefly, squeezing the lats and core.
Lower the legs back down slowly and with control to return to the hanging position.
Grip: Hold the plate on both sides with both hands, fingers wrapped around the edges and thumbs pointing upward.
Position: Stand tall with feet shoulder-width apart, plate held at hip level in front of the body, arms almost fully extended.
1. Hold a weight plate with both hands in front of your thighs, arms extended.
Raise the plate up to shoulder height while keeping your arms straight and core engaged.
Pause briefly at the top, then lower the plate back down with control and repeat.
Grip: Hold a water bottle close to the chest.
Position: Stand with feet shoulder-width apart, toes slightly turned out, core engaged.
Slowly lower into a squat, pushing the hips back and bending the knees until thighs are parallel to the floor.
Keep the elbows high and the chest upright throughout the descent.
Keep the knees tracking over the toes and heels flat on the floor.
Push through the heels to return to the standing position.
Grip: Hold a dumbbell with both hands, gripping the top of the weight securely.
Position: Stand with feet hip-width apart, arms extended straight in front of you at shoulder height, core engaged, spine neutral.
Lower the dumbbell down toward your hips in a controlled motion.
Raise the dumbbell back up to shoulder height with straight arms.
Keep your shoulders down and away from your ears throughout the movement.
Avoid swinging the torso — movement comes from the shoulders only.
Maintain a slight bend in the elbows to reduce joint stress.
Grip: Hold a barbell close to the chest.
Position: Stand with feet shoulder-width apart, toes slightly turned out, core engaged.
Slowly lower into a squat, pushing the hips back and bending the knees until thighs are parallel to the floor.
Keep the elbows high and the chest upright throughout the descent.
Keep the knees tracking over the toes and heels flat on the floor.
Push through the heels to return to the standing position.
Grip: Hold the barbell with an overhand grip, hands shoulder-width apart, bar resting across the hips.
Position: Sit on the floor with upper back resting against a bench, knees bent, feet flat on the floor, barbell positioned across the hip crease.
Press through both heels to drive the hips upward, lifting the barbell.
Rise until the body forms a straight line from shoulders to knees.
Squeeze the glutes firmly at the top and hold briefly.
Lower the hips back down slowly and with control.
Grip: Forearms flat on the floor, hands loosely clasped, elbows aligned under shoulders.
Position: Start on all fours with knees hip-width apart, resistance band looped around both thighs, back flat.
Extend one leg straight back and lift it upward, pushing against the resistance of the band.
Squeeze the glute at the top of the movement, keeping the hips square to the floor.
Hold briefly at the top, then lower the leg back down with control.
Keep the lower back flat and avoid arching as the leg rises.
Repeat all reps on one leg before switching sides.
Grip: Hold a dumbbell or kettlebell vertically with both hands, cupping the top end close to the chest. Keep elbows pointing down and wrists firm throughout the movement.
Position: Stand with feet slightly wider than shoulder-width, toes pointed slightly outward. Hold the weight at chest height, core braced and chest up.
Hinge slightly at the hips and bend the knees simultaneously, descending straight down between the legs.
Keep the elbows inside the knees as you descend, using them to push the knees outward.
Lower until the hips drop below parallel, keeping the torso upright and the weight close to the chest.
Drive through the full foot to press the floor away and return to the standing position.
Keep the chest tall and the weight held steady throughout — do not let it pull you forward.
Grip: Hands clasped in front of the chest or holding the backpack straps for stability.
Position: Stand upright with feet hip-width apart. Wear the backpack securely on your back. Knees slightly bent, chest up, spine neutral. Brace the core before initiating the movement.
Hinge at the hips by pushing them backward while keeping the spine neutral.
Lower your torso forward until you feel a stretch in the hamstrings.
Keep knees slightly bent and weight distributed through mid-foot and heels.
Maintain a flat back and engaged core throughout the movement.
Drive hips forward to return to the starting position and repeat.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing inward toward each other. Keep wrists firm and straight throughout the movement.
Position: Stand tall with feet shoulder-width apart, arms fully extended at the sides, elbows pinned close to the torso. Core braced and chest up.
Keeping the upper arm completely still, curl one dumbbell upward by bending the elbow while maintaining the neutral grip.
Continue curling until the dumbbell reaches shoulder height and the bicep is fully contracted.
Pause briefly at the top, squeezing hard before beginning the descent.
Lower the dumbbell in a controlled manner back to the starting position, fully extending the arm.
Grip: Arms folded under the head, forehead resting on them.
Position: Lie face down on the mat, legs straight, dumbbell secured between both feet, core lightly engaged.
Curl both legs upward by bending the knees, lifting the dumbbell toward the glutes.
Squeeze the hamstrings at the top of the movement.
Hold briefly at the top, then slowly lower the legs back to the starting position.
Keep the hips pressed into the mat and avoid lifting them during the curl.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Hang from the pull-up bar with arms fully extended, core engaged, body straight and stable.
Lift both legs to a 90-degree angle, keeping them straight and parallel to the floor.
From this position, alternately raise each leg as high as possible in a controlled scissor motion.
Keep the core tightly engaged throughout to avoid swinging the body.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Hang from the pull-up bar with arms fully extended, core engaged, body straight and stable.
Pull both knees up toward the chest, engaging the core.
From this position, rotate both legs in a wide sweeping motion to the left.
Perform the same rotation in the opposite direction, sweeping the legs upward.
Keep the upper body stable and avoid swinging throughout the movement.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Hang from the pull-up bar with arms fully extended, core engaged, body straight and stable.
Draw both knees up toward the chest, engaging the core.
At the top, rotate the knees to one side, twisting the hips in the same direction.
Lower the legs back down slowly and with control.
Repeat the movement, rotating the knees to the opposite side.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Hang from the pull-up bar with arms fully extended, core engaged, body straight and stable.
Lift both legs up to hip height, keeping them straight.
Swing one leg across the body to the opposite side in a controlled crossover motion.
Return the leg back to center and swing it out to the same side.
Alternate the crossover kick with each rep, keeping the movement controlled.
Avoid swinging the body — keep the upper body stable throughout the movement.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Hang from the pull-up bar with arms fully extended, core engaged, body straight and stable.
Keep the legs straight and raise them upward toward the bar, engaging the core.
Lift until the legs are parallel to the floor or as high as possible.
Hold briefly at the top, squeezing the abs.
Lower the legs back down slowly and with control.
Grip: Place hands on the bar slightly wider than shoulder-width, wrapping fingers around it. Elbows point down and slightly back to keep the torso upright.
Position: Rest the bar high on the upper traps, directly on top of the shoulders. Feet shoulder-width apart, toes pointed slightly outward, chest tall.
Take a deep breath, brace your core and unrack the bar by standing tall.
Bend the knees and push the hips straight down, keeping the torso as upright as possible.
Lower until your hips reach below parallel, driving knees out in line with the toes.
Hold the bottom position for 2 seconds, maintaining tension and an upright torso.
Drive through the full foot to press the floor away and return to the starting position.
Grip: Forearms flat on the floor, hands loosely clasped, elbows aligned under shoulders.
Position: Start on all fours with knees hip-width apart, resistance band looped around both thighs, back flat, core engaged.
Extend one leg straight back and lift it upward, keeping the knee bent at 90 degrees.
From this raised position, perform small controlled pulses upward.
Squeeze the glute with each pulse at the top.
Keep the hips square to the floor — avoid rotating to the side.
Keep the lower back flat and avoid arching throughout the movement.
Grip: Hold the barbell with an overhand grip, hands shoulder-width apart, bar resting across the hips.
Position: Sit on the floor with upper back resting against a bench, knees bent, feet flat on the floor, barbell positioned across the hip crease.
Press through both heels to drive the hips upward, lifting the barbell.
Rise until the body forms a straight line from shoulders to knees.
Squeeze the glutes firmly at the top and hold briefly.
Lower the hips back down slowly and with control.
Grip: Forearms and palms flat on the floor, elbows aligned under shoulders.
Position: Start on all fours with knees hip-width apart, back flat, core engaged and spine neutral.
Extend one leg straight back and lift it upward, squeezing the glute at the top.
Keep the hips square to the floor — avoid rotating to the side.
Hold briefly at the top, then lower the leg back down with control.
Keep the lower back flat and avoid arching as the leg rises.
Grip: Overhand grip on the bar, hands slightly wider than shoulder width.
Position: Feet set slightly forward and wider than hip-width, toes turned slightly out, torso inclined forward.
Position the bar across your upper back and step your feet slightly forward under the bar.
Brace your core, keep your chest stable, and unrack the bar.
Initiate the squat by pushing your hips back, minimizing forward knee travel.
Lower under control until you reach a depth that maintains a neutral spine.
Keep your shins relatively vertical and weight through the heels.
Drive through your heels to stand up, squeezing your glutes.
Grip: Grip the bar slightly wider than shoulder-width with wrists straight and knuckles pointing toward the ceiling. Wrap thumbs fully around the bar for safety.
Position: Lie back on an incline bench set to 30–45°. Plant feet firmly on the floor, retract and depress the shoulder blades, and maintain a slight natural arch in the lower back.
Unrack the bar and hold it directly over the upper chest with arms fully extended.
Lower the bar in a controlled manner to the upper chest, keeping elbows at roughly 45° from the torso.
Pause for 1 second with the bar touching the upper chest, maintaining full-body tension without bouncing.
Press the bar explosively back up in a slight diagonal path toward the starting position.
Grip: Hold a dumbbell in each hand with a neutral grip, elbows bent at 90°, dumbbells at chest level.
Position: Lie back on an incline bench set at approximately a 45° angle, with your feet flat on the floor.
Press both dumbbells upward and slightly inward until the arms are fully extended above the chest.
Hold briefly at the top, keeping the dumbbells directly over the upper chest.
Lower the dumbbells slowly back down to chest level, elbows at a 45° angle from the body.
Keep the shoulder blades pulled back and down throughout the movement.
Grip: Grip the bar with both hands as close together as possible, wrapping the palms fully around it.
Position: Position your body in a straight diagonal line from head to heels. Arms fully extended, heels on the floor, hips up and core braced.
Initiate the movement by retracting the shoulder blades and pulling the chest toward the bar.
Drive the elbows back and down, keeping them at roughly 45 degrees from the torso.
Pull until the chest touches or comes close to the bar, squeezing the back muscles at the top.
Lower yourself in a controlled manner back to the starting position with arms fully extended.
Grip: Grip the bar with both hands slightly wider than shoulder-width, palms facing away from you. Wrap fingers firmly around the bar.
Position: Walk feet forward and lean back until the body forms a straight diagonal line from head to heels. Arms fully extended, heels on the floor, hips up and core braced.
Initiate the movement by retracting the shoulder blades and pulling the chest toward the bar.
Drive the elbows back and down, keeping them at roughly 45° from the torso.
Pull until the chest touches or comes close to the bar, squeezing the back muscles at the top.
Lower yourself in a controlled manner back to the starting position with arms fully extended.
Grip: Arms relaxed at your sides or slightly out for balance.
Position: Stand with feet shoulder-width apart, toes slightly turned out.
Lower into a squat by pushing the hips back and bending the knees until thighs are parallel to the floor.
Explosively push through both heels to jump off the floor.
Land softly on the balls of the feet, immediately bending the knees to absorb the impact.
Land back into the squat position and repeat without pausing.
Grip: Arms relaxed at your sides.
Position: Stand with feet together, arms at your sides, core engaged.
Jump both feet out to the sides while simultaneously raising both arms overhead.
Land softly with feet wider than shoulder-width apart and arms fully raised.
Jump the feet back together while lowering the arms back down to the sides.
Grip: Hands flat on the floor, slightly wider than shoulder-width apart, fingers pointing forward.
Position: Full plank position with body in a straight line from head to knees, core engaged, hips level.
Lower the chest toward the floor by bending the elbows at a 45° angle from the body.
Descend until the chest nearly touches the mat.
Press through the palms to push the body back up to the starting position.
Keep the core engaged, cross the legs at the knees and direct the support through the knees.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Sit upright on the machine seat, thighs secured under the pads, feet flat on the floor.
Pull the bar down toward the upper chest by driving the elbows down and back.
Squeeze the lats at the bottom of the movement, holding briefly.
Slowly return the bar back up to the starting position with full control.
Keep the torso upright and avoid leaning back excessively during the pull.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing inward toward the body.
Position: Stand with feet hip-width apart, arms relaxed at your sides, core engaged, spine neutral.
Raise both arms out to the sides until they reach shoulder height.
Keep a slight bend in the elbows throughout the movement.
Lead with the elbows, not the wrists, as you lift.
Lower the dumbbells back down slowly and under control.
Keep shoulders down and avoid shrugging at the top.
Grip: Arms relaxed at your sides, palms facing down on the mat.
Position: Lie on your back with legs extended and slightly raised off the floor, lower back pressed into the mat, core engaged.
Draw both knees in toward the chest, tucking them close to the body.
Simultaneously lift the shoulder blades off the mat, crunching the upper body toward the knees.
Hold briefly at the top, squeezing the abs.
Slowly extend the legs back out and lower the upper body, returning to the starting position.
Keep the lower back pressed into the mat and avoid letting the legs drop all the way down.
Grip: Hold the side handles of the machine firmly with both hands to stabilize the torso throughout the movement.
Position: Sit upright on the machine seat with back fully pressed against the pad. Place legs straight out with the ankle pad resting on the lower shins just above the ankles. Core braced and feet flexed.
Press the feet downward and curl the legs under the seat by bending the knees as far as the machine allows.
Keep the back flat against the pad throughout — avoid lifting the hips off the seat.
Squeeze the hamstrings hard at the peak contraction when the legs are fully curled.
Grip: Hold the side handles of the machine firmly with both hands to keep the torso stable throughout the movement.
Position: Sit upright on the machine seat with back fully pressed against the pad. Place legs under the ankle pad with it resting just above the ankles. Knees aligned with the machine's pivot point, feet flexed.
Extend both legs upward simultaneously by straightening the knees in a smooth controlled arc.
Lift until the legs are fully extended and parallel to the floor, squeezing the quadriceps hard at the top.
Pause briefly at the peak contraction, maintaining maximum tension in the quads.
Lower the legs in a controlled manner back to the starting position, resisting the weight on the way down.
Grip: Hold the side handles of the machine firmly with both hands to keep your lower back pressed against the seat throughout the movement.
Position: Sit back fully in the machine with your lower back and hips flat against the pad. Place feet wide on the platform, toes angled slightly outward.
Release the safety handles and lower the platform slowly toward your chest by bending the knees.
Descend until your knees reach approximately a 90° angle, keeping them tracking over the toes.
Do not let your lower back peel off the pad at the bottom of the movement.
Press through the full foot to extend the legs and push the platform back up.
Stop just short of locking out the knees at the top to keep tension on the muscles.
Grip: Hold the side handles of the machine firmly with both hands to keep the lower back pressed against the seat throughout the movement.
Position: Sit back fully in the machine with lower back and hips flat against the pad. Place feet shoulder-width apart in the center of the platform, toes pointing slightly outward.
Release the safety handles and lower the platform slowly toward the chest by bending the knees.
Descend until the knees reach approximately a 90° angle, keeping them tracking over the toes.
Do not let the lower back peel off the pad at the bottom of the movement.
Press through the full foot to extend the legs and push the platform back up.
Stop just short of locking out the knees at the top to keep constant tension on the muscles.
Grip: Grip the bar with both hands shoulder-width apart, palms facing down. Keep wrists firm and locked throughout the movement.
Position: Set the bar at neck height. Lean forward and position your body in a straight diagonal line from head to heels, arms fully extended, toes on the floor and core braced.
Keeping the upper arms fixed and elbows pointing forward, slowly bend the elbows to lower your forehead toward the bar.
Descend in a controlled manner, maintaining a rigid body line throughout.
Stop just before the forehead touches the bar, keeping maximum tension in the triceps.
Extend the elbows to press back up to the starting position, driving through the triceps.
Grip: Place hands on the bar slightly wider than shoulder-width, wrapping fingers firmly around it. Elbows point back and slightly down to create a stable shelf with the rear deltoids.
Position: Position the bar low on the upper back, resting on the rear deltoids — not on the neck. Feet shoulder-width apart, toes pointed slightly outward.
Take a deep breath, brace your core and unrack the bar by standing tall.
Hinge at the hips and bend the knees simultaneously, pushing them out in line with the toes.
Lower until your hips drop just below parallel, keeping your chest up and back flat.
Drive through the heels to push the floor away and return to a standing position.
Keep the bar path straight and the torso angle consistent throughout the movement.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet hip-width apart, core engaged.
Step one foot forward, lowering the back knee toward the floor.
Descend until the front thigh is parallel to the floor and the back knee nearly touches the mat.
Keep the front knee aligned over the toes and the chest upright.
Push through the heel of the front foot to return to the starting position.
Keep the core engaged and avoid leaning forward throughout the movement.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet shoulder-width apart, resistance band looped around both thighs, core engaged.
Step one foot back into a reverse lunge, lowering the back knee toward the floor.
As you rise, drive the back leg straight behind you, controlling the movement.
Squeeze the glute at the top of the kickback, keeping the hips square.
Keep the torso hinged slightly forward and the core tight throughout the movement.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet hip-width apart, core engaged.
Step one foot forward, lowering the back knee toward the floor.
Descend until the front thigh is parallel to the floor and the back knee nearly touches the mat.
Keep the front knee aligned over the toes and the chest upright.
Push through the heel of the front foot to return to the starting position.
Keep the core engaged and avoid leaning forward throughout the movement.
Grip: Rest your forearms on the mat with your hands folded or flat, forehead resting on your hands.
Position: Lie face down on the mat with your body fully extended. Legs straight, hips pressed into the floor, core lightly engaged.
Lift one leg straight up off the floor by squeezing the glute, keeping the leg fully extended.
Raise as high as comfortable without rotating your hips or lifting them off the mat.
Pause briefly at the top, holding the contraction in the glute.
Slowly lower the leg back down to the starting position.
Keep your lower back relaxed — drive the movement through the glute, not the spine.
Grip: Hold the handles on the sides of the machine to stabilize your upper body.
Position: Lie face down on the leg curl machine with your hips flat against the pad. Align your knees just off the edge of the bench.
Curl the working leg upward by bending the knee, bringing your heel toward your glutes.
Lift as high as possible, aiming for a full contraction of the hamstring at the top.
Pause briefly at the top of the movement.
Slowly lower the leg back to the starting position in a controlled motion.
Keep your hips pressed firmly against the pad throughout — avoid lifting them.
Complete all reps on one leg, then switch to the other.
Grip: Grip the handles with an overhand grip, hands at shoulder-width, elbows bent and aligned with the handles at shoulder level.
Position: Sit upright with your back fully pressed against the pad, feet flat on the floor. Adjust the seat so the handles are at shoulder height.
Press the handles straight up until your arms are fully extended overhead.
Pause briefly at the top without locking out your elbows aggressively.
Slowly lower the handles back down to shoulder level in a controlled motion.
Keep your back flat against the pad and core engaged throughout.
Avoid shrugging your shoulders — keep them pulled down away from your ears.
Grip: Hold the bar with an overhand grip, hands placed together or very close, thumbs nearly touching.
Position: Hang from the bar with arms fully extended, core engaged, body straight and stable.
Pull the body upward by driving the elbows down and back until the chin clears the bar.
Squeeze the lats and upper back at the top of the movement.
Hold briefly at the top, then lower the body back down slowly and with control.
Return to a full hang with arms fully extended before the next rep.
Grip: Hands flat on the floor, shoulder-width apart, fingers pointing forward.
Position: Full plank position with body in a straight line from head to heels, core engaged, hips level.
Drive one knee toward the chest in a quick explosive motion.
Return that foot back to the starting position while simultaneously driving the opposite knee forward.
Continue alternating legs in a smooth running motion.
Keep the hips level and avoid letting them rise or sag throughout the movement.
Maintain a strong core and stable upper body with each rep.
Grip: Hold the bar with an overhand grip, hands placed close together.
Position: Hang from the bar with arms fully extended, core engaged, body straight and stable.
Pull the body upward, driving the elbows down and back until the chin clears the bar.
Squeeze the lats and upper back at the top of the movement.
Hold briefly at the top, then lower the body back down slowly and with control.
Return to a full hang with arms fully extended before the next rep.
Grip: Hold the straight bar with an overhand grip, hands narrower than shoulder-width apart.
Position: Sit upright on the seat with thighs secured under the pads, feet flat on the floor. Lean back very slightly, chest up, and core engaged.
Pull the bar down toward your upper chest by driving your elbows straight down close to your sides.
Squeeze your lats at the bottom of the movement when the bar reaches chest level.
Pause briefly at the peak contraction.
Slowly allow the bar to rise back up to the starting position, fully extending your arms.
Avoid using momentum or excessive leaning — keep the movement controlled throughout.
Grip: Hold the side handles of the machine firmly with both hands to keep the lower back pressed against the seat throughout the movement.
Position: Sit back fully in the machine with lower back and hips flat against the pad. Place feet narrow and close together in the center of the platform, toes pointing straight forward or slightly outward.
Release the safety handles and lower the platform slowly toward the chest by bending the knees.
Descend until the knees reach approximately a 90° angle, keeping them tracking directly over the toes.
Do not let the lower back peel off the pad at the bottom of the movement.
Press through the full foot to extend the legs and push the platform back up, focusing on driving through the quads.
Grip: Hands flat on the floor, slightly wider than shoulder-width.
Position: Start in a modified push-up position with knees on the floor and body in a straight line from knees to head. Shoulders stacked over hands, core engaged, elbows slightly bent.
Begin at the top position with arms fully extended.
Slowly lower your chest toward the floor in a controlled manner.
Keep elbows angled slightly back, not flared wide.
Maintain a tight core and neutral spine throughout the descent.
Once at the bottom, return to the start position as directed (reset or assist up) and repeat.
Grip: Hands flat on the floor, slightly wider than shoulder-width.
Position: Start in a full push-up position with legs extended and body in a straight line from head to heels. Shoulders stacked over hands, core tight, glutes engaged, spine neutral.
Begin at the top position with arms fully extended.
Slowly lower your chest toward the floor under full control.
Keep elbows angled slightly back, not flared out.
Maintain a rigid plank position throughout the descent.
Once at the bottom, place knees on the floor or reset to the top position and repeat.
Grip: Grab the bar with both hands at shoulder-width, palms rotated outward. Wrap fingers firmly around the bar.
Position: Hang freely with arms fully extended, feet off the ground, shoulders depressed and away from the ears, core braced.
Initiate the movement by depressing the shoulder blades and bending the elbows, keeping them close to the torso.
Pull your body upward by driving the elbows straight down, focusing on contracting the biceps throughout.
Continue pulling until the chin clears the bar, squeezing the biceps hard at the top.
Pause briefly at the top, then lower yourself in a controlled manner back to the dead hang.
Grip: Hold the kettlebell in one hand with a firm grip, handle resting diagonally across the palm.
Position: Stand with feet shoulder-width apart, kettlebell in the rack position at shoulder height with the elbow tucked close to the torso.
Dip slightly by bending the knees into a quick quarter-squat, keeping the torso upright.
Explosively drive through the legs and extend the hips to generate upward momentum.
Use that momentum to press the kettlebell vertically overhead, fully locking out the elbow at the top.
Hold the locked-out position briefly with the arm vertical and the kettlebell stacked over the shoulder.
Grip: Grab the pull-up bar with both hands slightly wider than shoulder-width apart, palms facing away from you. Wrap fingers firmly around the bar.
Position: Hang freely from the bar with arms fully extended, feet off the ground, shoulders depressed and away from the ears, core braced.
Initiate the movement by depressing and retracting the shoulder blades before bending the elbows.
Pull your body upward by driving the elbows down and back toward the hips.
Continue pulling until the chin clears the bar, keeping the torso vertical and avoiding excessive swinging.
Pause briefly at the top, then lower yourself in a controlled manner back to the dead hang.
Grip: Hold a dumbbell in each hand with a neutral grip, elbows bent at 90°, dumbbells at shoulder height.
Position: Sit upright on a bench, feet flat on the floor.
Press both dumbbells upward until the arms are fully extended overhead.
Keep the dumbbells directly above the shoulders at the top of the movement.
Hold briefly at the top, then lower the dumbbells back down to shoulder height with control.
Keep the elbows at a 90° at the bottom and avoid flaring them too far forward or back.
Grip: Extend the arms in front of the chest and hold a weight plate with both hands
Position: Sit on the mat with knees bent, feet flat on the floor, torso leaned back at a 45°. Anchor the feet under dumbbells to keep them stationary
From the lying position, perform a crunch by lifting the shoulder blades off the mat, bringing the weight toward the knees.
Continue rising into a full sit-up, extending the arms overhead at the top.
Hold briefly at the top with arms fully extended above the head.
Lower back down slowly, bringing the weight back to chest level as you descend.
Keep the core engaged and avoid using momentum throughout the movement.
Grip: Hold a dumbbell with both hands, gripping the top of the weight, arms extended overhead.
Position: Sit upright on a bench with back supported, feet flat on the floor, core engaged.
Bend the elbows to lower the dumbbell behind the head, keeping the upper arms close to the ears.
Lower until the forearms form a 90°.
Press the dumbbell back up by straightening the arms to the starting position.
Keep the elbows pointing forward and avoid letting them flare out to the sides.
Grip: Grip the bar just outside the legs with both hands using a double overhand or mixed grip. Wrap fingers firmly around the bar with wrists neutral.
Position: Stand with feet hip-width apart, bar over the mid-foot. Hinge at the hips and bend the knees until the shins touch the bar. Chest up, shoulders directly over or slightly in front of the bar, core braced.
Lower yourself into the starting position and pause for 1 second at the bottom, building full tension before pulling.
Take a deep breath, brace the core hard and ensure the entire body is locked in before initiating the lift.
Press the floor away through the full foot, extending the knees and hips simultaneously.
Keep the bar in contact with the legs throughout the entire lift, maintaining a vertical bar path.
Lock out by fully extending the hips and squeezing the glutes at the top, then lower back to the paused starting position with control.
Grip: Hold the handles with both hands, palms facing forward, arms extended out to the sides at shoulder height.
Position: Sit upright on the machine seat, back straight, core engaged.
Bring both arms together in front of the chest in a wide sweeping arc, squeezing the chest at the center.
Hold briefly at the center, fully contracting the pectoral muscles.
Slowly return the arms back out to the starting position, feeling the stretch in the chest.
Maintain a slight bend in the elbows and avoid locking them out at any point.
Grip: Hands flat on the floor, shoulder-width apart, fingers pointing forward.
Position: Start in a downward dog position with hips raised high, forming an inverted V-shape, legs straight, core engaged.
From the pike position, slowly walk the hands toward the feet to deepen the stretch.
Keep the legs as straight as possible and press the heels toward the floor.
Hold the position, lengthening through the spine and engaging the core.
Walk the hands back out to return to the starting position.
Grip: Hands flat on the floor, slightly wider than shoulder-width apart, fingers pointing forward.
Position: Place feet on top of the box, hips raised high to form an inverted V-shape, arms straight, core engaged.
Bend the elbows to lower the head toward the floor, keeping the elbows at a 45° angle.
Lower until the head nearly touches the floor between the hands.
Press through the palms to push back up to the starting position.
Keep the core tight and avoid letting the hips drop during the push-up.
Grip: Extend both arms straight forward at shoulder height for balance, or hold a bar/support lightly with one hand if needed.
Position: Stand tall on one foot with the other leg extended straight forward off the floor.
Slowly bend the standing knee and lower your body down by sitting back into the hips, keeping the extended leg straight and off the ground.
Keep the standing knee tracking over the toes and the torso as upright as possible throughout the descent.
Descend until the glute of the standing leg nearly touches the heel, reaching full depth.
Drive through the full foot of the standing leg to press back up to the starting position.
Grip: Place your forearms flat on the floor, elbows directly below your shoulders, hands relaxed and pointing forward.
Position: Extend both legs straight back, resting on your toes. Form a straight line from head to heels — hips level, core braced, and gaze directed toward the floor.
Squeeze your core, glutes, and quads to maintain a rigid, straight body position.
Keep your hips level — avoid letting them sag down or rise up.
Breathe steadily and hold the position for the prescribed amount of time.
Grip: Forearms flat on the floor, hands loosely clasped or palms down, elbows aligned under shoulders.
Position: Forearm plank position with body in a straight line from head to heels, core engaged, hips level and spine neutral.
Rotate the hips to one side, lowering them toward the floor without touching it.
Bring the hips back to the center and rotate to the opposite side.
Keep the core tight and avoid letting the hips rise or sag between reps.
Move in a slow and controlled rhythm throughout.
Keep the shoulders stable and avoid shrugging or collapsing in the upper back.
Grip: Hands flat on the floor, shoulder-width apart, fingers pointing forward.
Position: Full plank position with body in a straight line from head to heels, resistance band looped around both ankles.
Step one foot out to the side, stretching the band against the resistance.
Bring the other foot in to follow, returning to the starting plank width.
Continue stepping in the same direction for the prescribed number of reps, then repeat to the other side.
Keep the hips level and avoid rotating or sagging throughout the movement.
Grip: Hands flat on the floor, shoulder-width apart, fingers pointing forward.
Position: Full plank position with body in a straight line from head to heels, core engaged, hips level.
Lift one hand off the floor and tap the opposite shoulder.
Return the hand back to the floor and repeat on the other side.
Keep the hips as stable as possible — avoid rotating from side to side.
Grip: Hold one or two plates on each side with fingers spread across the surface, gripping the edges firmly. Keep wrists straight and neutral throughout the hold.
Position: Stand tall with feet shoulder-width apart, plates held at the sides of the body, arms fully extended. Core braced, chest up and shoulders relaxed.
Grip the plates firmly and lift them to a comfortable holding position at the sides or slightly in front of the hips.
Keep the arms fully extended and resist the pull of gravity through finger and forearm strength.
Maintain an upright posture throughout — do not let the shoulders round or the torso lean.
Breathe steadily and sustain full grip tension for the prescribed time.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing each other.
Position: Lie chest-down on a bench set to approximately 45°, with your chest and torso supported by the pad. Let both arms hang straight down toward the floor.
Raise both dumbbells forward and upward in a straight arc until your arms are fully extended overhead.
Keep a slight bend in the elbows throughout the movement.
Pause briefly at the top of the movement.
Slowly lower the dumbbells back to the starting position in a controlled motion.
Keep your chest pressed against the bench and avoid using your back to swing the weight up.
Grip: Arms bent at the elbows, hands in a neutral grip position (palms facing in), fists near shoulder level
Position: Lie face down on the floor with legs extended and feet slightly apart. Forehead hovering just above the floor. Chest slightly lifted, core engaged, neck neutral.
Start with arms extended slightly forward and elbows off the floor.
Pull elbows down and back toward your ribs, squeezing the shoulder blades together.
Lift the chest slightly while keeping the neck neutral.
Pause briefly at the top with strong upper-back contraction.
Slowly return to the starting position under control and repeat.
Grip: Arms extended straight forward, hands reaching toward the feet.
Position: Sit in a V-sit position with knees bent and lifted, torso leaned slightly back.
Hold the V-sit position with legs raised and torso leaned back at an angle.
Extend the arms straight forward toward the feet.
Perform small forward movements reaching toward the feet, then lower fully back down to the mat.
Keep the core tight and avoid rounding the lower back.
Grip: Grab the pull-up bar with both hands slightly wider than shoulder-width apart, palms facing away from you. Wrap fingers firmly around the bar.
Position: Pull yourself up until the chin is above the bar, elbows fully bent and chest close to the bar. Shoulders depressed and away from the ears, core braced.
Jump or step up to reach the top position with chin above the bar.
Hold the position with elbows fully bent and chest as close to the bar as possible.
Keep the shoulder blades retracted and depressed — do not let the shoulders shrug toward the ears.
Breathe steadily and maintain full-body tension throughout the entire hold.
Grip: Grip the bar significantly wider than shoulder-width with both hands, palms facing away from you. Wrap fingers firmly around the bar.
Position: Sit upright on the seat with thighs secured under the pads, feet flat on the floor. Arms fully extended overhead, core braced, chest slightly up.
Initiate the movement by depressing and retracting the shoulder blades before bending the elbows.
Pull the bar down by driving the elbows out and down toward the hips in a wide arc.
Continue pulling until the bar reaches the upper chest, squeezing the lats hard at the bottom.
Pause briefly at the peak contraction, then extend the arms in a controlled manner back to the starting position.
Grip: Hands flat on the floor, slightly wider than shoulder-width apart, fingers pointing forward
Position: Full plank position with body in a straight line from head to heels, core engaged, hips level and spine neutral.
Start in a push-up position with hands slightly wider than shoulders.
Lower your chest to the floor, perform a push-up.
At the bottom, transition by lying flat and lifting arms and legs into a superman hold.
Hold for a second, lower, and push back up into plank to repeat.
Grip: Place hands flat on the floor slightly wider than shoulder-width, fingers pointing forward. Keep wrists firm and directly under the shoulders.
Position: Start in a high plank position with arms fully extended, body forming a straight line from head to heels. Core braced, glutes squeezed and toes tucked into the floor.
Lower your chest toward the floor by bending the elbows, keeping them at roughly 45° from the torso.
Descend until the chest lightly touches the floor, maintaining full-body tension throughout.
Press through the palms explosively to extend the arms and return to the starting position.
Grip: Grip the bar just outside the legs with both hands using a double overhand or mixed grip. Wrap fingers firmly around the bar with wrists neutral.
Position: Set the bar on plates or pins at 5–7 cm above the floor. Stand with feet hip-width apart, bar over the mid-foot. Hinge at the hips and bend the knees until the shins touch the bar. Chest up, spine neutral, shoulders directly over or slightly in front of the bar.
Take a deep breath, brace the core hard and create full-body tension before initiating the pull.
Press the floor away through the full foot, extending the knees and hips simultaneously.
Keep the bar in contact with the legs throughout the entire lift, maintaining a vertical bar path.
Lock out by fully extending the hips and squeezing the glutes at the top, standing tall.
Lower the bar in a controlled manner back to the elevated starting position before the next rep.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing each other, arms hanging straight down.
Position: Stand with feet hip-width apart, slight bend in the knees, core engaged.
Hinge forward at the hips, lowering the dumbbells along the front of the legs while keeping the back flat.
Lower until you feel a stretch in the hamstrings.
From this hinged position, raise both arms out to the sides in a wide arc until they are parallel to the floor, squeezing the rear deltoids and shoulder blades together.
Lower the arms back down, then drive the hips forward to return to the upright position.
Keep the torso still and avoid using momentum throughout the movement.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing each other.
Position: Stand with feet hip-width apart, hinge forward at the hips until the torso is nearly parallel to the floor, knees slightly bent, arms hanging straight down, core engaged.
Raise both arms out to the sides in a wide arc, leading with the elbows.
Lift until the arms are bent at 45°, squeezing the rear deltoids and drawing the shoulder blades together.
Hold briefly at the top of the movement.
Lower the dumbbells back down slowly and with control.
Keep the torso still and avoid using momentum throughout the movement.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet hip-width apart, core engaged.
Step one foot straight back, lowering the back knee toward the floor.
Descend until the front thigh is parallel to the floor and the back knee nearly touches the mat.
Keep the front knee aligned over the toes and the chest upright.
Push through the heel of the front foot to return to the starting position.
Grip: Hands together in front of the chest or arms extended forward for balance.
Position: Standing upright, feet hip-width apart.
Stand tall with your feet hip-width apart and core engaged.
Step one leg backward into a reverse lunge, lowering until the front thigh is nearly parallel to the floor.
Push through the front heel to return to the starting position.
From the standing position, step the same leg out to the side into a lateral lunge.
Sit back into the hip of the lunging leg while keeping the opposite leg straight.
Push through the bent leg to return to the center.
Grip: Hold the barbell with an overhand grip, hands shoulder-width apart, palms facing down.
Position: Stand with feet shoulder-width apart, arms fully extended, elbows close to the torso, core engaged.
Curl the barbell upward toward the shoulders by bending at the elbows.
Keep the elbows fixed and close to the body — only the forearms move.
Squeeze the forearms and biceps at the top of the movement.
Lower the barbell slowly back to the starting position with full control.
Avoid swinging the torso or using momentum to lift the weight.
Grip: Arms relaxed at your sides, palms facing down on the mat.
Position: Lie on your back with legs raised straight up toward the ceiling, lower back pressed into the mat, core engaged.
Press the palms into the mat and curl the hips off the floor, lifting them toward the chest.
Drive the feet straight up toward the ceiling at the top of the movement.
Hold briefly at the top, squeezing the abs.
Slowly lower the hips back down to the mat with control.
Keep the legs straight and the lower back pressed into the mat throughout.
Grip: Hold a dumbbell in each hand with a neutral grip, arms hanging down.
Position: Stand with feet shoulder-width apart, slight bend in the knees.
Hinge forward, lowering the dumbbells along the front of the legs while keeping the back flat.
Lower until you feel a deep stretch in the hamstrings, keeping the dumbbells close to the body.
Drive the hips forward to return to the upright position.
Grip: Grip the bar just outside the hips with both hands using an overhand grip, palms facing the body.
Position: Stand tall with feet hip-width apart, bar resting against the front of the thighs. Core braced, chest up, shoulders retracted.
Hinge at the hips by pushing them back, lowering the bar along the front of the legs while keeping the back flat.
Keep a slight bend in the knees throughout — this is a hip hinge, not a squat.
Lower until you feel a strong stretch in the hamstrings, keeping the bar in contact with the legs at all times.
Drive the hips forward to return to the starting position, squeezing the glutes hard at the top.
Grip: Grip both ends of the rope attachment firmly with a neutral grip, thumbs pointing upward. Keep wrists straight and locked throughout the movement.
Position: Stand facing the cable machine with feet shoulder-width apart, knees slightly bent. Lean slightly forward from the hips, elbows tucked close to the sides of the torso and bent at roughly 90°.
Keeping the upper arms completely still and pinned to the sides, push the rope downward by extending the elbows.
At the bottom, flare the rope ends outward to the sides to achieve full triceps contraction.
Pause briefly at the bottom, squeezing the triceps hard before beginning the return.
Allow the rope to rise in a controlled manner back to the starting position, maintaining elbow position throughout.
Avoid swinging the torso or dropping the elbows away from the body during any part of the movement.
Grip: Arms bent at 90°, relaxed at your sides.
Position: Stand with feet shoulder-width apart, torso upright.
Lift one knee up to hip height, pushing off the opposite foot.
Quickly alternate legs in a running motion, landing softly on the balls of the feet.
Keep the arms bent to control the height of each knee lift.
Maintain a steady controlled rhythm and avoid landing heavily on the heels.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Hang from the bar with arms fully extended, core engaged, body straight and stable.
Without bending the elbows, depress the shoulder blades downward, lifting the body slightly.
Hold briefly at the bottom of the shrug, feeling the lats engage.
Slowly allow the shoulder blades to elevate back up, returning to the relaxed hang.
Keep the arms fully straight throughout — only the shoulder blades move.
Grip: Arms crossed in front of the chest.
Position: Lie on your back with both legs raised off the floor, lower back pressed into the mat.
Lower one leg toward the floor while keeping the other raised.
Alternate the legs in a smooth scissor motion, passing them by each other.
Keep both legs straight throughout the movement.
Keep the arms in front of you and the core engaged throughout.
Grip: Hands pressed against the mat, palms facing along the legs.
Position: Sit in a “V-sit” position with knees bent and raised, torso slightly leaning back.
Hold the “V-sit” position with your legs raised and your torso tilted back at an angle.
Place your hands on the mat.
Make small movements forward while simultaneously bending your knees, bringing your legs almost to your chest.
Then fully straighten your legs and lower your torso.
Keep your core muscles engaged and avoid arching your lower back.
Grip: Hold the resistance band with one hand, parallel to the extended leg.
Position: Sit on the mat with legs extended straight, band looped around the feet, torso upright, core engaged and spine neutral.
Pull the band toward your waist, driving the elbow straight back.
Squeeze the shoulder blade at the end of the pull.
Keep the torso still — avoid leaning back to generate momentum.
Slowly extend the arm back to the starting position with control.
Grip: Hold a dumbbell with both hands, gripping the top of the weight, arms extended overhead.
Position: Sit upright on a bench with back supported, feet flat on the floor, core engaged.
Bend the elbows to lower the dumbbell behind the head, keeping the upper arms close to the ears.
Lower until the forearms form a 90°.
Press the dumbbell back up by straightening the arms to the starting position.
Keep the elbows pointing forward and avoid letting them flare out to the sides.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing inward toward the body. Keep wrists firm and straight throughout the movement.
Position: Sit upright on a bench with feet flat on the floor, arms hanging naturally at the sides, dumbbells resting against the outer thighs. Core braced and chest up.
With a slight bend in the elbows, raise both arms out to the sides simultaneously in a wide arc.
Lead with the elbows rather than the hands, keeping the wrists slightly lower than the elbows throughout.
Pause briefly at the top, then lower the dumbbells slowly and in a controlled manner back to the starting position.
Grip: Hold a dumbbell in each hand with a neutral or pronated grip, palms facing forward. Keep wrists straight and stacked directly over the elbows throughout the movement.
Position: Sit upright on a bench with feet flat on the floor, back straight and core braced. Start with both dumbbells at shoulder height, elbows bent at roughly 90° and upper arms parallel to the floor.
Take a deep breath, brace the core and press both dumbbells vertically upward simultaneously.
Keep the dumbbells moving in a straight path, converging slightly at the top without clashing.
Fully extend the arms overhead, locking out the elbows at the top of the movement.
Lower both dumbbells in a controlled manner back to shoulder height, elbows returning to roughly 90°.
Grip: Grip the handles firmly with both hands, palms facing inward.
Position: Sit upright on the machine seat with chest pressed against the pad. Feet flat on the footrests, arms fully extended forward, core braced.
Initiate the movement by retracting the shoulder blades before bending the elbows.
Pull the handles toward the torso by driving the elbows back, keeping them close to the sides.
Continue pulling until the handles reach the lower chest or upper abdomen, squeezing the back muscles hard at the end.
Pause briefly at the peak contraction, then extend the arms in a controlled manner back to the starting position.
Grip: Grip the handles firmly with both hands, palms facing inward. Keep wrists straight and neutral throughout the movement.
Position: Sit upright on the machine seat with chest pressed against the pad and feet flat on the footrests. Arms fully extended forward, core braced and spine neutral.
Initiate the movement by retracting the shoulder blades before bending the elbows.
Pull the handles toward the torso by driving the elbows back, keeping them close to the sides.
Continue pulling until the handles reach the sides of the torso, squeezing the back muscles hard at the peak.
Pause briefly at the peak contraction, then extend the arms in a controlled manner back to the starting position.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing each other.
Position: Stand tall with feet shoulder-width apart, core engaged and chest up. Hold the dumbbells at shoulder level with elbows slightly bent.
Raise both dumbbells overhead in a wide circular arc, moving them simultaneously outward and upward.
Meet the dumbbells together at the top above your head, arms fully extended.
Pause briefly at the top, then slowly lower them back down along the same arc.
Keep the movement smooth and controlled — avoid using momentum.
Maintain an upright torso and engaged core throughout the entire movement.
Grip: Hands flat on the floor, shoulder-width apart, fingers pointing forward.
Position: Full plank position with body in a straight line from head to heels, core engaged, hips level.
Lift one hand off the floor and tap the opposite shoulder.
Return the hand back to the floor and repeat on the other side.
Keep the hips as stable as possible — avoid rotating from side to side.
Grip: Both hands on the hips.
Position: Stand with feet shoulder-width apart, resistance band looped around both ankles.
Shift the weight onto one leg, keeping a slight bend in the standing knee.
Lift the other leg out to the side against the resistance of the band.
Squeeze the glute at the top of the movement, keeping the hips level.
Lower the leg back down slowly and with control.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet wide apart, toes pointing forward, core engaged.
Shift your weight to one side, bending that knee and lowering the hips down, keeping the other leg straight.
Push the glutes back and keep the chest up throughout the descent.
Push off the bent leg to return to the starting position.
Keep both feet flat on the floor and toes pointing forward throughout the movement.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing inward toward each other. Keep wrists firm and straight throughout the movement.
Position: Stand tall with feet shoulder-width apart, arms fully extended at the sides, elbows pinned close to the torso. Core braced and chest up.
Keeping both upper arms completely still, curl both dumbbells upward simultaneously by bending the elbows.
Maintain the neutral grip throughout — do not rotate the wrists during the movement.
Continue curling until the dumbbells reach shoulder height and the biceps are fully contracted.
Pause briefly at the top, squeezing hard before beginning the descent.
Grip: Hold a bag or weight (water bottle, backpack, etc.) in one hand, second hand resting on the knee for support.
Position: Hinge forward at the hips, back flat, knees slightly bent, upper arm close to the body and parallel to the floor, elbow bent at 90°.
Extend the arm straight back by straightening the elbow, keeping the upper arm stationary.
Squeeze the tricep fully at the top of the extension.
Hold briefly at the top, then slowly bend the elbow to return to the starting position.
Keep the upper arm parallel to the floor throughout — only the forearm moves.
Grip: Hold the rack or support with one hand for balance.
Position: Stand with one foot on the edge of a weight plate, heel hanging off, other foot lifted off the floor.
Press through the ball of the standing foot to rise up onto the toes as high as possible.
Hold briefly at the top, squeezing the calf.
Lower the heel back down slowly, dropping below the plate level to get a full stretch.
Keep the standing knee straight but not locked throughout the movement.
Grip: Arms relaxed at your sides, palms facing down on the mat.
Position: Lie on your back with one knee bent and foot flat on the floor, other leg extended straight up toward the ceiling, core engaged.
Press through the heel of the bent leg to drive the hips upward toward the ceiling.
Squeeze the glute of the working leg at the top, keeping the hips level.
Hold briefly at the top, then lower the hips back down with control.
Keep the extended leg straight and pointing upward throughout the movement.
Avoid arching the lower back — the movement comes from the glute, not the back.
Grip: Hold a dumbbell in one hand, arm hanging straight down.
Position: Stand facing the wall, one hand resting on the hip, slight bend in the standing knee, core engaged and spine neutral.
Hinge forward at the hips, lowering the dumbbell toward the floor while lifting the free leg straight back.
Keep the back flat and the hips square throughout the movement.
Lower until your torso and lifted leg are roughly parallel to the floor.
Drive through the heel of the standing leg to return to the upright position.
Grip: Hands loosely clasped in front of the chest.
Position: Stand with your back flat against the wall, slide down until the thighs are parallel to the floor, knees at 90°, core engaged.
From the wall sit position, lift one foot off the floor and place it on the other leg.
Hold the position, keeping the thigh of the supporting leg parallel to the floor.
Keep the back flat against the wall and the core tight throughout.
Grip: Hold a dumbbell in one hand, other hand resting on the bench for support.
Position: Hinge forward, back flat, knees slightly bent, arm with dumbbell hanging straight down.
Pull the dumbbell upward toward the hip, driving the elbow straight back.
Squeeze the shoulder blade at the top of the movement.
Hold briefly at the top, then slowly lower the dumbbell back to the starting position.
Keep the torso still and avoid rotating the body during the pull.
Grip: Hold the rack with one hand for balance, hold a dumbbell in the other hand for added weight.
Position: Stand with one foot on the edge of a weight plate, heel hanging off, other foot lifted off the floor.
Press through the ball of the standing foot to rise up onto the toes as high as possible.
Hold briefly at the top, squeezing the calf.
Lower the heel back down slowly, dropping below the plate level to get a full stretch.
Keep the standing knee straight but not locked throughout the movement.
Grip: Hold the bar with an overhand grip, hands shoulder-width apart.
Position: Stand facing the Smith machine with the bar at mid-shin level. Shift your weight onto one leg, hinge at the hips, and extend the non-working leg straight back behind you. Keep your back flat, core engaged, and a slight bend in the standing knee.
Drive through the heel of the standing leg to raise your torso back to an upright position.
Keep the bar close to your body as you lift, moving in a straight vertical line.
Squeeze your glutes at the top and stand fully upright.
Pause briefly at the top of the movement.
Slowly hinge back at the hips, lowering the bar back down while extending the non-working leg behind you.
Keep your hips square to the floor throughout — avoid rotating them open.
Grip: Hold the Smith Machine bar with an overhand grip, hands slightly wider than shoulder-width apart, bar resting across the upper traps.
Position: Stand with feet hip-width apart under the bar, core engaged and spine neutral.
Step one foot forward into a lunge, lowering the back knee toward the floor.
Descend until the front thigh is parallel to the floor and the back knee nearly touches the ground.
Keep the front knee aligned over the toes and the chest upright.
Push through the heel of the front foot to return to the starting position.
Grip: Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Position: Sit on an adjustable bench set to 90° (upright) inside the Smith machine. Position the bar at upper chest/chin level. Back flat against the pad, feet firmly on the floor.
Press the bar straight up until your arms are fully extended overhead.
Keep your core tight and lower back pressed against the bench throughout the movement.
Pause briefly at the top without locking out your elbows aggressively.
Slowly lower the bar back down to the starting position at upper chest/chin level.
Keep your elbows at roughly a 45–75° angle from your torso — avoid flaring them out too wide.
Grip: Place forearms flat on the floor with elbows directly under the shoulders. Hands are open and relaxed, pointing forward.
Position: Start in a forearm plank position with the body forming a straight line from head to heels. Core braced, glutes squeezed, toes tucked into the floor.
From the forearm plank, press through the palms and forearms to extend the arms and raise your upper body off the floor.
Transition smoothly into a standard plank position with arms fully extended.
Lower back down onto the forearms one arm at a time, returning to the starting position.
Grip: Arms relaxed at your sides or hands clasped in front of your chest.
Position: Stand with feet shoulder-width apart, resistance band placed just above the ankles. Toes slightly turned out, chest up, core engaged.
Lower into a squat until your thighs are parallel to the floor, keeping your knees tracking over your toes.
Drive through your heels to return to a standing position.
At the top, immediately rise onto the balls of your feet for a full calf raise.
Pause briefly at the top of the calf raise, squeezing your calves.
Lower your heels back to the floor and repeat the sequence.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet shoulder-width apart, toes slightly turned out, core engaged.
Lower into a squat, pushing the glutes back and bending the knees until thighs are parallel to the floor.
Push through the heels to stand, then hinge forward at the hips, lowering the torso toward the floor with a flat back and nearly straight legs.
Drive the hips forward to return to the starting position.
Grip: Hands clasped together in front of the chest.
Position: Stand with feet shoulder-width apart, toes slightly turned out, resistance band looped around both thighs.
Lower into a squat by pushing the hips back and bending the knees until thighs are parallel to the floor.
At the bottom of the squat, push both knees outward against the band.
Bring the knees back to the starting position, then drive through the heels to stand.
Maintain constant outward pressure against the band throughout the entire squat.
Grip: Arms relaxed at your sides or slightly out for balance.
Position: Stand with feet shoulder-width apart, toes slightly turned out.
Lower into a squat by pushing the hips back and bending the knees until thighs are parallel to the floor.
Explosively push through both heels to jump off the floor.
Land softly on the balls of the feet, immediately bending the knees to absorb the impact.
Land back into the squat position and repeat without pausing.
Grip: Arms bent at the chest, in a relaxed position
Position: Feet shoulder-width apart, toes slightly turned out. Lower into a squat until thighs are at least parallel to the floor. Chest up, spine neutral, knees tracking over toes.
Lower yourself into the bottom position of the squat, keeping your hands at chest level.
Perform small controlled pulses up and down in the bottom range.
Keep heels flat on the floor and weight through mid-foot.
Maintain an upright torso and engaged core throughout the movement.
Continue pulsing for the prescribed time or number of reps.
Grip: Hands clasped in front of the chest.
Position: Feet shoulder-width apart, toes slightly turned out. Lower into a squat until thighs are at least parallel to the floor. Chest up, spine neutral, knees tracking over toes.
Lower into the bottom squat position.
Perform small controlled pulses up and down (short range of motion).
Keep heels on the floor and weight distributed through mid-foot.
Maintain an upright torso and engaged core throughout.
Continue pulsing for the prescribed time or number of reps.
Grip: Hands clasped together in front of the chest.
Position: Start in a kneeling position with both knees on the floor.
Push off both feet to rise up from the kneeling position into a squat.
Land softly in the squat position with thighs parallel to the floor.
Return back down one knee at a time to the kneeling position.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing inward toward the body. Keep wrists firm and straight throughout the movement.
Position: Stand tall with feet shoulder-width apart, arms fully extended at the sides, dumbbells resting against the outer thighs. Core braced and chest up.
Elevate both shoulders straight up toward the ears in a controlled motion, keeping the arms fully extended.
Lift as high as possible, squeezing the traps hard at the top of the movement.
Pause briefly at the top, then lower the shoulders in a controlled manner back to the starting position.
Grip: Hold a dumbbell in each hand with a neutral grip, palms facing inward toward the body. Keep wrists firm and straight throughout the movement.
Position: Stand tall with feet shoulder-width apart, arms hanging naturally at the sides, dumbbells resting against the outer thighs. Core braced and chest up.
With a slight bend in the elbows, raise both arms out to the sides simultaneously in a wide arc.
Lead with the elbows rather than the hands, keeping the wrists slightly lower than the elbows throughout.
Lift until the arms reach shoulder height, forming a T-shape with the torso.
Pause briefly at the top, then lower the dumbbells slowly and in a controlled manner back to the starting position.
Grip: Grip the cable handle firmly with both hands, palms facing inward.
Position: Stand facing the cable machine with feet shoulder-width apart, knees slightly bent and hips hinged slightly forward. Arms fully extended toward the low pulley, core braced and back flat.
Initiate the movement by retracting the shoulder blades and pulling the handle toward the lower abdomen.
Drive the elbows back and close to the sides of the torso throughout the pull.
Continue pulling until the handle reaches the lower abdomen, squeezing the back muscles hard at the end.
Pause briefly at the peak contraction, then extend the arms in a controlled manner back to the starting position.
Grip: Grip the bar just outside shoulder-width with palms facing forward and wrists stacked directly under the bar. Wrap thumbs fully around the bar.
Position: Stand with feet shoulder-width apart, core braced and glutes squeezed. Hold the bar at upper chest level with elbows slightly in front of the bar.
Take a deep breath, brace your core and press the bar vertically overhead in a straight path.
Push your head slightly forward through your arms as the bar passes the forehead to keep the bar path vertical.
Lock out the elbows fully at the top with the bar positioned directly over the mid-foot.
Lower the bar back to the upper chest in a controlled manner, keeping elbows slightly forward.
Grip: One hand behind the head, elbow wide, other arm extended toward the raised leg.
Position: Lie on your back, one leg bent with foot flat on the floor, other leg raised straight up, core engaged.
Lift the shoulder blades off the mat, rotating the upper body toward the raised leg.
Reach the extended arm up toward the raised foot at the top of the movement.
Squeeze the abs and hold briefly at the top.
Lower the upper body back down to the mat slowly and with control.
Keep the lower back pressed into the mat throughout the movement.
Grip: Grab the pull-up bar with both hands, slightly wider than shoulder-width apart.
Position: Pull yourself up until the elbows reach exactly 90°, with upper arms parallel to the ground. Core braced, shoulders depressed and away from the ears.
Jump or step up to grip the bar and pull your body up to the 90° elbow position.
Hold the position with upper arms parallel to the floor and forearms pointing straight up.
Keep the shoulder blades retracted and depressed — do not let the shoulders shrug toward the ears.
Breathe steadily and maintain full-body tension throughout the hold.
Lower yourself in a controlled manner once the prescribed time is complete.
Grip: Hands clasped together in front of the chest.
Position: Stand with one foot forward and one foot back in a split stance, front knee aligned over the toes, core engaged.
Lower the back knee toward the floor by bending both knees simultaneously.
Descend until the front thigh is parallel to the floor and the back knee nearly touches the ground.
Keep the front knee aligned over the toes and the chest upright throughout.
Push through the heel of the front foot to return to the starting position.
Grip: Hold a dumbbell with both hands, letting it hang between the legs.
Position: Stand with feet wider than shoulder-width apart, toes turned out at 45 degrees, core engaged.
Lower into a squat by bending the knees and pushing the hips back, keeping the dumbbell between the legs.
Descend until the thighs are parallel to the floor, keeping the chest up.
Keep the knees tracking over the toes throughout the descent.
Push through the heels to return to the starting position.
Grip: Hold a dumbbell with both hands, letting it hang between the legs.
Position: Stand with feet wider than shoulder-width apart, toes turned out at 45°, core engaged.
Lower into a squat by bending the knees and pushing the hips back, keeping the dumbbell between the legs.
Descend until the thighs are parallel to the floor, keeping the chest up.
Keep the knees tracking over the toes throughout the descent.
Push through the heels to return to the starting position.
Grip: Arms extended straight overhead, palms facing down.
Position: Lie face down on the mat, legs straight and together, forehead resting lightly on the mat, body fully relaxed.
Simultaneously lift your arms, chest, and legs off the floor as high as comfortable.
Squeeze the glutes and engage the lower back at the top of the movement.
Hold the raised position briefly, keeping the neck neutral.
Lower everything back down to the mat slowly and with control.
Grip: Hold a dumbbell in each hand with an underhand grip, palms facing forward.
Position: Stand with feet hip-width apart, arms fully extended at your sides, elbows close to the torso, core engaged and spine neutral.
Curl both dumbbells upward toward the shoulders, keeping the palms facing up throughout.
Keep the elbows fixed and close to the body — only the forearms move.
Squeeze the biceps at the top of the movement.
Lower the dumbbells slowly back to the starting position with full control.
Avoid swinging the torso or using momentum to lift the weight.
Grip: Hold a dumbbell in each hand with palms facing upward in a fully supinated grip.
Position: Sit back against an incline bench set to approximately 30–45°, back fully pressed against the pad. Arms hanging straight down at the sides, fully extended, core braced.
Keeping the upper arms completely still and hanging vertically, curl both dumbbells upward simultaneously by bending the elbows.
Maintain the supinated grip throughout — do not rotate the wrists during the movement.
Continue curling until the dumbbells reach shoulder height and the biceps are fully contracted.
Pause briefly at the top, squeezing the biceps hard before beginning the descent.
Lower both dumbbells in a controlled manner back to the fully extended starting position, feeling the stretch at the bottom.
Grip: Hold a weight plate between both palms, pressing them firmly together against the sides of the plate at chest level.
Position: Stand tall with feet shoulder-width apart, core engaged. Keep your elbows slightly bent and pointed outward, with the plate held close to your chest.
Press the plate straight out in front of you until your arms are fully extended, maintaining constant inward pressure between your palms.
Squeeze your chest muscles at the fully extended position.
Pause briefly, then slowly pull the plate back toward your chest in a controlled motion.
Keep the plate at chest height throughout — avoid letting it drop down.
Maintain continuous pressing force between your palms at all times.
Grip: Arms extended straight overhead, palms facing down.
Position: Lie face down on the mat, legs straight, forehead resting lightly on the mat, core lightly engaged.
Simultaneously lift the opposite arm and leg off the floor, keeping both straight.
Hold briefly at the top, squeezing the glute and upper back.
Lower back down and switch to the other arm and leg.
Continue alternating in a smooth controlled rhythm.
Keep the hips pressed into the mat and avoid rotating the torso throughout the movement.
Grip: Place hands flat on the floor slightly wider than shoulder-width, fingers pointing forward. Keep wrists firm and directly under the shoulders.
Position: Start in a high plank position with arms fully extended, body forming a straight line from head to heels. Core braced, glutes squeezed and toes tucked into the floor.
Lower your chest slowly toward the floor over 3–4 seconds, keeping elbows at roughly 45° from the torso.
Descend until the chest lightly touches the floor, maintaining full-body tension throughout.
Pause for 1 second at the bottom without relaxing or collapsing into the floor.
Press back up explosively to the starting position, fully extending the arms.
Grip: Arms extended straight up toward the ceiling, hands reaching toward the feet.
Position: Lie on your back with legs raised straight up toward the ceiling, lower back pressed into the mat, core engaged.
Lift the shoulder blades off the mat, reaching both hands up toward the toes.
Squeeze the abs at the top, bringing the fingertips as close to the feet as possible.
Lower the upper body back down to the mat slowly and with control.
Keep the legs straight and vertical throughout the movement.
Avoid pulling the neck — the movement comes from the core, not momentum.
Grip: Arms extended straight up toward the ceiling, hands reaching toward the feet.
Position: Lie on your back with legs raised straight up toward the ceiling, lower back pressed into the mat, core engaged.
Lift the shoulder blades off the mat, reaching both hands up toward the toes.
Squeeze the abs at the top, bringing the fingertips as close to the feet as possible.
Lower the upper body back down to the mat slowly and with control.
Keep the legs straight and vertical throughout the movement.
Avoid pulling the neck — the movement comes from the core, not momentum.
Grip: Hold the rope attachment with both hands, palms facing each other, elbows bent at 90°.
Position: Stand facing the cable machine, feet hip-width apart, torso hinged slightly forward, core engaged.
Press the rope downward by straightening the arms, driving the hands toward the thighs.
At the bottom, split the rope ends outward to fully extend and contract the triceps.
Hold briefly at the bottom, squeezing the triceps.
Slowly return the rope back up to the starting position with control.
Keep the elbows fixed and close to the body throughout — only the forearms move.
Grip: Hands flat on the floor behind the hips, fingers pointing forward, arms straight.
Position: Sit with knees bent and feet flat on the floor, hips lifted off the mat, core engaged.
Place your hands shoulder-width apart on a stable surface.
Lower your body by bending your elbows until your upper arms are about parallel to the ground.
Press yourself back up by extending your arms, focusing on engaging your triceps.
Maintain controlled movement throughout and avoid shrugging your shoulders.
Grip: Hold a dumbbell in one hand, gripping the top of the weight, arm extended overhead. Use the other hand to support the working arm if needed.
Position: Sit on the knees on the mat, knees hip-width apart, torso upright.
Bend the elbow to lower the dumbbell behind the head, keeping the upper arm close to the ear.
Lower until the forearm forms a 90-degree angle.
Straighten the arm to return the dumbbell to the starting position.
Keep the elbow pointing forward and avoid letting it flare out to the side.
Grip: Hands flat on the floor, placed directly under the shoulders, fingers pointing forward.
Position: Lie face down with knees bent and crossed, upper body in a straight line from head to knees, core engaged.
Lower the chest toward the floor by bending the elbows, keeping them close to the body.
Descend until the chest nearly touches the mat.
Press through the palms to push back up to the starting position.
Keep the elbows pointing straight back — avoid flaring them out to the sides.
Grip: Hold a dumbbell with both hands at chest level, gripping the top of the weight.
Position: Stand with feet shoulder-width apart, toes slightly turned out, core engaged.
Lower into a squat, pushing the hips back.
Lower one knee at a time to the floor, then fully sit down on the mat with legs bent.
Rise back up and perform a squat again, pushing the hips back.
Return to the starting position, keeping the chest up and knees tracking over the toes.
Keep the heels flat on the floor and weight distributed through the mid-foot.
Grip: Hold the EZ-bar (or barbell) with an overhand grip, hands slightly narrower than shoulder-width apart.
Position: Stand tall with feet shoulder-width apart, knees slightly soft. Hold the bar in front of your thighs, arms fully extended. Keep your chest up and core engaged.
Pull the bar straight up along your body toward your chin, leading with your elbows.
Raise your elbows above shoulder height, keeping them flared out to the sides.
Pause briefly at the top when the bar reaches upper chest / chin level.
Slowly lower the bar back to the starting position in a controlled motion.
Keep the bar close to your body throughout the entire movement.
Grip: Hold the EZ-bar (or barbell) with an overhand grip, hands slightly narrower than shoulder-width apart.
Position: Stand tall with feet shoulder-width apart, knees slightly soft. Hold the bar in front of your thighs, arms fully extended. Keep your chest up and core engaged.
Pull the bar straight up along your body toward your chin, leading with your elbows.
Raise your elbows above shoulder height, keeping them flared out to the sides.
Pause briefly at the top when the bar reaches upper chest / chin level.
Slowly lower the bar back to the starting position in a controlled motion.
Keep the bar close to your body throughout the entire movement.
Grip: Clasp hands together in front of the chest or keep arms free at the sides to assist with the jump.
Position: Stand with feet shoulder-width apart, toes pointed slightly outward, chest up and core engaged.
Bend the knees and push the hips back into a quarter-squat position, swinging arms back for momentum.
Explosively drive through the full foot, extending hips, knees and ankles to launch off the ground.
Swing the arms upward forcefully to add height to the jump.
Land softly on the balls of your feet first, then lower the heels, absorbing the impact by bending the knees.
Reset to the starting position with control before performing the next rep.
Grip: Place both hands flat on the floor, directly below your shoulders, fingers pointing forward.
Position: Start in a high plank position with arms fully extended, body forming a straight line from head to heels. Core braced, hips level, feet hip-width apart.
Step one hand forward, then the other, walking your hands out in front of you.
Walk your feet forward to follow, returning to the plank position.
Keep your hips level throughout — avoid rocking side to side.
Maintain a tight core and neutral spine during the entire movement.
Continue walking for the prescribed distance or number of repetitions.
Grip: Place a weight or water bottle on your legs, keeping arms relaxed.
Position: Stand with your back flat against the wall, feet shoulder-width apart. Slide down until the knees reach exactly 90°, thighs parallel to the floor.
With the front foot elevated, lower your body by bending both knees until the back knee nearly touches the floor.
Keep the front knee tracking directly over the toes and the torso upright throughout the descent.
Drive through the heel of the elevated foot to push back up to the starting position.
Grip: Place a weight or plate on your legs, keeping arms relaxed.
Position: Stand with your back flat against the wall, feet shoulder-width apart. Slide down until the knees reach exactly 90°, thighs parallel to the floor.
With the front foot elevated, lower your body by bending both knees until the back knee nearly touches the floor.
Keep the front knee tracking directly over the toes and the torso upright throughout the descent.
Drive through the heel of the elevated foot to push back up to the starting position.
Grip: Extend the arms in front of the chest and hold a weight plate with both hands
Position: Sit on the mat with knees bent, feet flat on the floor, torso leaned back at a 45°. Anchor the feet under dumbbells to keep them stationary
Rotate the torso to one side, bringing the weight toward the floor beside the hip.
Return to the center and rotate to the opposite side in a controlled motion.
Keep the arms extended and the weight at chest level throughout the rotation.
Keep the chest up and avoid rounding the lower back during the movement.
Grip: Hold a dumbbell in each hand at your sides.
Position: Stand with feet shoulder-width apart, core engaged.
Press through the balls of both feet to rise up onto your toes as high as possible.
Hold briefly at the top, squeezing the calves.
Lower the heels back down slowly and with control.
Keep the knees straight but not locked throughout the movement.
Avoid leaning forward — keep the torso upright throughout.
Grip: Arms wrapped around the backpack or holding it close to the chest (goblet-style).
Position: Feet shoulder-width apart, toes slightly turned out. Hold the backpack tight to the chest. Lower into a squat until thighs are at least parallel to the floor. Chest up, spine neutral, knees tracking over toes.
Lower into the bottom squat position while holding the backpack at chest level.
Perform small controlled pulses up and down in the bottom range.
Keep heels flat on the floor and weight through mid-foot.
Maintain an upright torso and engaged core throughout the movement.
Continue pulsing for the prescribed time or number of reps.
Grip: Hold the bar with an overhand grip, hands wider than shoulder-width apart.
Position: Hang from the bar with arms fully extended, shoulders engaged and pulled slightly down. Keep your core tight and legs hanging straight or crossed at the ankles.
Pull yourself upward by driving your elbows down and back, leading with your chest toward the bar.
Continue pulling until your chin clears the bar.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower yourself back down to a full hang in a controlled motion.
Avoid swinging or using momentum — keep the movement strict throughout.
Grip: Place hands significantly wider than shoulder-width on the floor, fingers pointing forward. Keep wrists firm and directly under the shoulders.
Position: Start in a high plank position with arms fully extended, body forming a straight line from head to heels. Core braced, glutes squeezed and toes tucked into the floor.
Lower your chest toward the floor by bending the elbows, allowing them to flare outward in line with the wide grip.
Descend until the chest lightly touches the floor, maintaining full-body tension throughout.
Press through the palms explosively to extend the arms and return to the starting position.
Fully lock out the elbows at the top before beginning the next rep.
Keep the hips level and the body rigid on every rep — do not let them sag or rise.
Grip: Hold the wide bar attachment with an overhand grip, hands wider than shoulder-width apart.
Position: Sit on the bench with feet flat on the floor, knees slightly bent. Keep your torso upright, chest up, and lower back in a neutral position. Arms extended forward toward the cable machine.
Pull the bar toward your lower chest by driving your elbows back and out to the sides.
Squeeze your shoulder blades together at the end of the pull.
Pause briefly at the peak contraction, keeping your torso stationary.
Slowly extend your arms back to the starting position, feeling a full stretch in your back.
Avoid leaning back or using momentum — keep the movement strict and controlled.
Grip: Hold the bar with an overhand grip, hands shoulder-width apart, arms hanging straight down inside your legs.
Position: Stand with feet wider than shoulder-width, toes slightly turned out. Hinge at the hips and bend the knees to reach the bar. Keep your back flat, chest up, and core engaged.
Drive through both heels to lift the bar, extending your hips and knees simultaneously.
Keep the bar close to your body as it travels upward.
Stand fully upright, squeezing your glutes at the top.
Hinge back at the hips and bend the knees to lower the bar in a controlled motion.
Maintain a flat back throughout — avoid rounding your lower spine at any point.
Grip: Hands loosely clasped behind the head, elbows wide.
Position: Lie on your back with knees bent, feet flat on the floor, lower back gently pressed into the mat, core engaged.
Lift the shoulder blades off the mat, curling the upper body slightly toward the knees.
From this raised position, perform small controlled pulses upward.
Keep the chin slightly tucked and avoid pulling on the neck with the hands.
Maintain the core engaged and lower back pressed into the mat throughout.
Grip: Hold a dumbbell in each hand with an overhand grip, palms facing forward. Dumbbells held at chest level with elbows bent at roughly 90°.
Position: Lie flat on a bench with your back fully supported, feet flat on the floor. Keep your chest up, shoulders pulled back and down, and core engaged.
Press both dumbbells upward simultaneously until your arms are fully extended above your chest.
Keep the dumbbells aligned over your chest — avoid letting them drift toward your face or stomach.
Pause briefly at the top without locking out your elbows.
Slowly lower the dumbbells back down to chest level, elbows at roughly 45–75° from your torso.
Feel a slight stretch in your chest at the bottom before pressing back up.
Grip: Hands loosely clasped in front of you.
Position: Position yourself on the hyperextension bench with hips resting on the pad, feet secured under the footrests, torso hanging down.
Press the hips into the pad and raise the torso upward, squeezing the glutes.
Rise until the body forms a straight line from head to heels.
Squeeze the glutes firmly at the top and hold briefly.
Lower the torso back down slowly and with control.
Keep the movement initiated from the glutes rather than the lower back throughout.
Grip: Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart, bar resting across the upper traps.
Position: Stand with feet shoulder-width apart, toes slightly turned out.
Lower into a squat by pushing the hips back and bending the knees until thighs are parallel to the floor.
Keep the knees tracking over the toes and the chest up throughout the descent.
Keep the heels flat on the floor and weight distributed through the mid-foot.
Drive through the heels to return to the standing position.
I never put supplements above training, nutrition, stress management, or quality sleep. But in this video, I’ll share 8 supplements that, in my personal opinion, actually make sense — if you’re working at 100%.
This is the foundation. A vitamin deficiency can directly affect your health — and therefore your progress in the gym. It’s simple: if possible, get bloodwork done and fix your vitamin levels. I always recommend multivitamin complexes — they provide a balanced amount of all the key vitamins and minerals you need. Take them as directed on the label, depending on the brand.
Omega is “gold for the heart.” It reduces inflammation, improves heart, vascular, and joint health. It lowers cholesterol and even helps the brain. Take daily, 2–3 capsules with meals. I’ve been using omega for a very long time — without a doubt, it’s top tier!
This is joint and ligament protection. If you train heavy — this helps long term. It’s not fast-acting, but over time it works 100%. For me, this is absolutely number one for joint health. Take as directed on the packaging, in cycles: 4 months on, 2 months off.
The cheapest and most studied supplement for strength. It retains water in the muscles, gives you more energy, strength, and even boosts mental performance. If you pick only one supplement — it’s creatine. Take 3–5 grams daily, with something sweet for better absorption. Cycle: 4 months on, 2 months off — then repeat.
An amino acid for recovery and immunity. Helps you bounce back faster after hard training, improves recovery, boosts the immune system, and even supports digestion and gut health. 5–10 grams per day is enough.
A powerful anti-inflammatory. Reduces joint pain and speeds up recovery. Works best in the combo: curcumin + piperine. Take with food, as directed on the packaging.
Many think it’s just energy — something to help you train harder or lift heavier. But in reality, this is the number one supplement that can help prevent injuries. Why? Because after taking it you’re more focused, more warmed up, and more alert. A lack of these is what often leads to injuries. Important: don’t overuse it. Once a week is enough, so you don’t burn out your CNS. Dosage and use — follow the label of your brand.
","important":"1. Meal plans are not a strict “final diet” but a flexible guideline.\n2. You can follow them completely if your macro targets match the plan’s values.\n3. If your numbers differ, use the plan as a reference and adjust it to fit your needs.\n4. **Pro tip:** For accurate tracking, we recommend calorie and macro counting apps such as: MyFitnessPal, Yazio.","tips":"","faq":[{"question":"Prioritize recovery over restriction","answer":"Collagen-focused nutrition isn’t about calories or deficit — it’s about supporting the body’s structure. The foundation is protein: every meal should provide amino acids. Think chicken, fish, eggs, seafood, beef, or broths — daily building blocks for muscles, joints, and skin.","__typename":"FAQItem"},{"question":"Activate natural synthesis","answer":"Your body produces collagen on its own — if it has the right materials. Add foods rich in vitamin C, zinc, copper, and sulfur: berries, citrus, greens, nuts, eggs, garlic. These nutrients trigger collagen formation and tissue regeneration under any training load.","__typename":"FAQItem"},{"question":"Supplement smart and consistently","answer":"Hydrolyzed collagen is the most bioavailable form.\n💡 Daily integration: — morning: 5–10 g in coffee, water, or shake + vitamin C — post-workout: with protein to accelerate muscle and joint recovery Consistency matters more than dosage.","__typename":"FAQItem"},{"question":"Build meals that repair, not just fuel","answer":"Eat functionally — not just “clean.”\nCombine foods that work synergistically: salmon + quinoa + broccoli, eggs + avocado + berries, beef + buckwheat + spinach.\nThis composition keeps the body dense, elastic, and visibly toned.","__typename":"FAQItem"},{"question":"Make collagen your principle, not a phase","answer":"This isn’t a diet phase — it’s a foundation. The collagen logic fits any goal: muscle gain, maintenance, or deficit. It protects against dryness, fatigue, and slow recovery, keeping the skin and connective tissues resilient.","__typename":"FAQItem"},{"question":"Train. Recover. Maintain.","answer":"The collagen approach builds long-term strength and balance. It enhances recovery, keeps joints healthy, improves skin texture, and supports endurance. Not a trend — a sustainable strategy for a strong, aesthetic body.","__typename":"FAQItem"}],"pdfs":[{"name":"1600 -1800 KCAL","path":"Meal Plans/pdfs/1600 -1800 KCAL.pdf","description":null},{"name":"Part 1","path":"Meal Plans/pdfs/1600 -1800 KCAL - part 1.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."},{"name":"Part 2","path":"Meal Plans/pdfs/1600 -1800 KCAL - part 2.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."}]},{"name":"2000 kcal","img":"Meal Plans/2000 kcal.jpg","duration":56,"kcalMin":1901,"kcalMax":2200,"proteinMin":130,"proteinMax":160,"fatMin":55,"fatMax":70,"carbsMin":180,"carbsMax":230,"description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life.","richText":"I never put supplements above training, nutrition, stress management, or quality sleep. But in this video, I’ll share 8 supplements that, in my personal opinion, actually make sense — if you’re working at 100%.
This is the foundation. A vitamin deficiency can directly affect your health — and therefore your progress in the gym. It’s simple: if possible, get bloodwork done and fix your vitamin levels. I always recommend multivitamin complexes — they provide a balanced amount of all the key vitamins and minerals you need. Take them as directed on the label, depending on the brand.
Omega is “gold for the heart.” It reduces inflammation, improves heart, vascular, and joint health. It lowers cholesterol and even helps the brain. Take daily, 2–3 capsules with meals. I’ve been using omega for a very long time — without a doubt, it’s top tier!
This is joint and ligament protection. If you train heavy — this helps long term. It’s not fast-acting, but over time it works 100%. For me, this is absolutely number one for joint health. Take as directed on the packaging, in cycles: 4 months on, 2 months off.
The cheapest and most studied supplement for strength. It retains water in the muscles, gives you more energy, strength, and even boosts mental performance. If you pick only one supplement — it’s creatine. Take 3–5 grams daily, with something sweet for better absorption. Cycle: 4 months on, 2 months off — then repeat.
An amino acid for recovery and immunity. Helps you bounce back faster after hard training, improves recovery, boosts the immune system, and even supports digestion and gut health. 5–10 grams per day is enough.
A powerful anti-inflammatory. Reduces joint pain and speeds up recovery. Works best in the combo: curcumin + piperine. Take with food, as directed on the packaging.
Many think it’s just energy — something to help you train harder or lift heavier. But in reality, this is the number one supplement that can help prevent injuries. Why? Because after taking it you’re more focused, more warmed up, and more alert. A lack of these is what often leads to injuries. Important: don’t overuse it. Once a week is enough, so you don’t burn out your CNS. Dosage and use — follow the label of your brand.
","important":"1. Meal plans are not a strict “final diet” but a flexible guideline.\n2. You can follow them completely if your macro targets match the plan’s values.\n3. If your numbers differ, use the plan as a reference and adjust it to fit your needs.\n4. **Pro tip:** For accurate tracking, we recommend calorie and macro counting apps such as: MyFitnessPal, Yazio.","tips":"","faq":[{"question":"Prioritize recovery over restriction","answer":"Collagen-focused nutrition isn’t about calories or deficit — it’s about supporting the body’s structure. The foundation is protein: every meal should provide amino acids. Think chicken, fish, eggs, seafood, beef, or broths — daily building blocks for muscles, joints, and skin.","__typename":"FAQItem"},{"question":"Activate natural synthesis","answer":"Your body produces collagen on its own — if it has the right materials. Add foods rich in vitamin C, zinc, copper, and sulfur: berries, citrus, greens, nuts, eggs, garlic. These nutrients trigger collagen formation and tissue regeneration under any training load.","__typename":"FAQItem"},{"question":"Supplement smart and consistently","answer":"Hydrolyzed collagen is the most bioavailable form.\n💡 Daily integration: — morning: 5–10 g in coffee, water, or shake + vitamin C — post-workout: with protein to accelerate muscle and joint recovery Consistency matters more than dosage.","__typename":"FAQItem"},{"question":"Build meals that repair, not just fuel","answer":"Eat functionally — not just “clean.”\nCombine foods that work synergistically: salmon + quinoa + broccoli, eggs + avocado + berries, beef + buckwheat + spinach.\nThis composition keeps the body dense, elastic, and visibly toned.","__typename":"FAQItem"},{"question":"Make collagen your principle, not a phase","answer":"This isn’t a diet phase — it’s a foundation. The collagen logic fits any goal: muscle gain, maintenance, or deficit. It protects against dryness, fatigue, and slow recovery, keeping the skin and connective tissues resilient.","__typename":"FAQItem"},{"question":"Train. Recover. Maintain.","answer":"The collagen approach builds long-term strength and balance. It enhances recovery, keeps joints healthy, improves skin texture, and supports endurance. Not a trend — a sustainable strategy for a strong, aesthetic body.","__typename":"FAQItem"}],"pdfs":[{"name":"2000 kcal","path":"Meal Plans/pdfs/2000 kcal.pdf","description":null}]},{"name":"2300-2500 KCAL","img":"Meal Plans/2300-2500 KCAL.jpg","duration":112,"kcalMin":2001,"kcalMax":2700,"proteinMin":120,"proteinMax":160,"fatMin":90,"fatMax":100,"carbsMin":250,"carbsMax":300,"description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life.","richText":"I never put supplements above training, nutrition, stress management, or quality sleep. But in this video, I’ll share 8 supplements that, in my personal opinion, actually make sense — if you’re working at 100%.
This is the foundation. A vitamin deficiency can directly affect your health — and therefore your progress in the gym. It’s simple: if possible, get bloodwork done and fix your vitamin levels. I always recommend multivitamin complexes — they provide a balanced amount of all the key vitamins and minerals you need. Take them as directed on the label, depending on the brand.
Omega is “gold for the heart.” It reduces inflammation, improves heart, vascular, and joint health. It lowers cholesterol and even helps the brain. Take daily, 2–3 capsules with meals. I’ve been using omega for a very long time — without a doubt, it’s top tier!
This is joint and ligament protection. If you train heavy — this helps long term. It’s not fast-acting, but over time it works 100%. For me, this is absolutely number one for joint health. Take as directed on the packaging, in cycles: 4 months on, 2 months off.
The cheapest and most studied supplement for strength. It retains water in the muscles, gives you more energy, strength, and even boosts mental performance. If you pick only one supplement — it’s creatine. Take 3–5 grams daily, with something sweet for better absorption. Cycle: 4 months on, 2 months off — then repeat.
An amino acid for recovery and immunity. Helps you bounce back faster after hard training, improves recovery, boosts the immune system, and even supports digestion and gut health. 5–10 grams per day is enough.
A powerful anti-inflammatory. Reduces joint pain and speeds up recovery. Works best in the combo: curcumin + piperine. Take with food, as directed on the packaging.
Many think it’s just energy — something to help you train harder or lift heavier. But in reality, this is the number one supplement that can help prevent injuries. Why? Because after taking it you’re more focused, more warmed up, and more alert. A lack of these is what often leads to injuries. Important: don’t overuse it. Once a week is enough, so you don’t burn out your CNS. Dosage and use — follow the label of your brand.
","important":"1. Meal plans are not a strict “final diet” but a flexible guideline.\n2. You can follow them completely if your macro targets match the plan’s values.\n3. If your numbers differ, use the plan as a reference and adjust it to fit your needs.\n4. **Pro tip:** For accurate tracking, we recommend calorie and macro counting apps such as: MyFitnessPal, Yazio.","tips":"","faq":[{"question":"Prioritize recovery over restriction","answer":"Collagen-focused nutrition isn’t about calories or deficit — it’s about supporting the body’s structure. The foundation is protein: every meal should provide amino acids. Think chicken, fish, eggs, seafood, beef, or broths — daily building blocks for muscles, joints, and skin.","__typename":"FAQItem"},{"question":"Activate natural synthesis","answer":"Your body produces collagen on its own — if it has the right materials. Add foods rich in vitamin C, zinc, copper, and sulfur: berries, citrus, greens, nuts, eggs, garlic. These nutrients trigger collagen formation and tissue regeneration under any training load.","__typename":"FAQItem"},{"question":"Supplement smart and consistently","answer":"Hydrolyzed collagen is the most bioavailable form.\n💡 Daily integration: — morning: 5–10 g in coffee, water, or shake + vitamin C — post-workout: with protein to accelerate muscle and joint recovery Consistency matters more than dosage.","__typename":"FAQItem"},{"question":"Build meals that repair, not just fuel","answer":"Eat functionally — not just “clean.”\nCombine foods that work synergistically: salmon + quinoa + broccoli, eggs + avocado + berries, beef + buckwheat + spinach.\nThis composition keeps the body dense, elastic, and visibly toned.","__typename":"FAQItem"},{"question":"Make collagen your principle, not a phase","answer":"This isn’t a diet phase — it’s a foundation. The collagen logic fits any goal: muscle gain, maintenance, or deficit. It protects against dryness, fatigue, and slow recovery, keeping the skin and connective tissues resilient.","__typename":"FAQItem"},{"question":"Train. Recover. Maintain.","answer":"The collagen approach builds long-term strength and balance. It enhances recovery, keeps joints healthy, improves skin texture, and supports endurance. Not a trend — a sustainable strategy for a strong, aesthetic body.","__typename":"FAQItem"}],"pdfs":[{"name":"2300-2500 KCAL","path":"Meal Plans/pdfs/2300-2500 KCAL.pdf","description":null},{"name":"Part 1","path":"Meal Plans/pdfs/2300-2500 KCAL - part 1.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."},{"name":"Part 2","path":"Meal Plans/pdfs/2300-2500 KCAL - part 2.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."}]},{"name":"2700-2800 kcal","img":"Meal Plans/2700-2800 kcal.jpg","duration":56,"kcalMin":2601,"kcalMax":2900,"proteinMin":150,"proteinMax":180,"fatMin":80,"fatMax":100,"carbsMin":300,"carbsMax":360,"description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life.","richText":"I never put supplements above training, nutrition, stress management, or quality sleep. But in this video, I’ll share 8 supplements that, in my personal opinion, actually make sense — if you’re working at 100%.
This is the foundation. A vitamin deficiency can directly affect your health — and therefore your progress in the gym. It’s simple: if possible, get bloodwork done and fix your vitamin levels. I always recommend multivitamin complexes — they provide a balanced amount of all the key vitamins and minerals you need. Take them as directed on the label, depending on the brand.
Omega is “gold for the heart.” It reduces inflammation, improves heart, vascular, and joint health. It lowers cholesterol and even helps the brain. Take daily, 2–3 capsules with meals. I’ve been using omega for a very long time — without a doubt, it’s top tier!
This is joint and ligament protection. If you train heavy — this helps long term. It’s not fast-acting, but over time it works 100%. For me, this is absolutely number one for joint health. Take as directed on the packaging, in cycles: 4 months on, 2 months off.
The cheapest and most studied supplement for strength. It retains water in the muscles, gives you more energy, strength, and even boosts mental performance. If you pick only one supplement — it’s creatine. Take 3–5 grams daily, with something sweet for better absorption. Cycle: 4 months on, 2 months off — then repeat.
An amino acid for recovery and immunity. Helps you bounce back faster after hard training, improves recovery, boosts the immune system, and even supports digestion and gut health. 5–10 grams per day is enough.
A powerful anti-inflammatory. Reduces joint pain and speeds up recovery. Works best in the combo: curcumin + piperine. Take with food, as directed on the packaging.
Many think it’s just energy — something to help you train harder or lift heavier. But in reality, this is the number one supplement that can help prevent injuries. Why? Because after taking it you’re more focused, more warmed up, and more alert. A lack of these is what often leads to injuries. Important: don’t overuse it. Once a week is enough, so you don’t burn out your CNS. Dosage and use — follow the label of your brand.
","important":"1. Meal plans are not a strict “final diet” but a flexible guideline.\n2. You can follow them completely if your macro targets match the plan’s values.\n3. If your numbers differ, use the plan as a reference and adjust it to fit your needs.\n4. **Pro tip:** For accurate tracking, we recommend calorie and macro counting apps such as: MyFitnessPal, Yazio.","tips":"","faq":[{"question":"Prioritize recovery over restriction","answer":"Collagen-focused nutrition isn’t about calories or deficit — it’s about supporting the body’s structure. The foundation is protein: every meal should provide amino acids. Think chicken, fish, eggs, seafood, beef, or broths — daily building blocks for muscles, joints, and skin.","__typename":"FAQItem"},{"question":"Activate natural synthesis","answer":"Your body produces collagen on its own — if it has the right materials. Add foods rich in vitamin C, zinc, copper, and sulfur: berries, citrus, greens, nuts, eggs, garlic. These nutrients trigger collagen formation and tissue regeneration under any training load.","__typename":"FAQItem"},{"question":"Supplement smart and consistently","answer":"Hydrolyzed collagen is the most bioavailable form.\n💡 Daily integration: — morning: 5–10 g in coffee, water, or shake + vitamin C — post-workout: with protein to accelerate muscle and joint recovery Consistency matters more than dosage.","__typename":"FAQItem"},{"question":"Build meals that repair, not just fuel","answer":"Eat functionally — not just “clean.”\nCombine foods that work synergistically: salmon + quinoa + broccoli, eggs + avocado + berries, beef + buckwheat + spinach.\nThis composition keeps the body dense, elastic, and visibly toned.","__typename":"FAQItem"},{"question":"Make collagen your principle, not a phase","answer":"This isn’t a diet phase — it’s a foundation. The collagen logic fits any goal: muscle gain, maintenance, or deficit. It protects against dryness, fatigue, and slow recovery, keeping the skin and connective tissues resilient.","__typename":"FAQItem"},{"question":"Train. Recover. Maintain.","answer":"The collagen approach builds long-term strength and balance. It enhances recovery, keeps joints healthy, improves skin texture, and supports endurance. Not a trend — a sustainable strategy for a strong, aesthetic body.","__typename":"FAQItem"}],"pdfs":[{"name":"2700-2800 kcal","path":"Meal Plans/pdfs/2700-2800 kcal.pdf","description":null}]},{"name":"3000 KСAL","img":"Meal Plans/3000 KСAL.jpg","duration":112,"kcalMin":2701,"kcalMax":3200,"proteinMin":160,"proteinMax":170,"fatMin":90,"fatMax":100,"carbsMin":370,"carbsMax":410,"description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life.","richText":"I never put supplements above training, nutrition, stress management, or quality sleep. But in this video, I’ll share 8 supplements that, in my personal opinion, actually make sense — if you’re working at 100%.
This is the foundation. A vitamin deficiency can directly affect your health — and therefore your progress in the gym. It’s simple: if possible, get bloodwork done and fix your vitamin levels. I always recommend multivitamin complexes — they provide a balanced amount of all the key vitamins and minerals you need. Take them as directed on the label, depending on the brand.
Omega is “gold for the heart.” It reduces inflammation, improves heart, vascular, and joint health. It lowers cholesterol and even helps the brain. Take daily, 2–3 capsules with meals. I’ve been using omega for a very long time — without a doubt, it’s top tier!
This is joint and ligament protection. If you train heavy — this helps long term. It’s not fast-acting, but over time it works 100%. For me, this is absolutely number one for joint health. Take as directed on the packaging, in cycles: 4 months on, 2 months off.
The cheapest and most studied supplement for strength. It retains water in the muscles, gives you more energy, strength, and even boosts mental performance. If you pick only one supplement — it’s creatine. Take 3–5 grams daily, with something sweet for better absorption. Cycle: 4 months on, 2 months off — then repeat.
An amino acid for recovery and immunity. Helps you bounce back faster after hard training, improves recovery, boosts the immune system, and even supports digestion and gut health. 5–10 grams per day is enough.
A powerful anti-inflammatory. Reduces joint pain and speeds up recovery. Works best in the combo: curcumin + piperine. Take with food, as directed on the packaging.
Many think it’s just energy — something to help you train harder or lift heavier. But in reality, this is the number one supplement that can help prevent injuries. Why? Because after taking it you’re more focused, more warmed up, and more alert. A lack of these is what often leads to injuries. Important: don’t overuse it. Once a week is enough, so you don’t burn out your CNS. Dosage and use — follow the label of your brand.
","important":"1. Meal plans are not a strict “final diet” but a flexible guideline.\n2. You can follow them completely if your macro targets match the plan’s values.\n3. If your numbers differ, use the plan as a reference and adjust it to fit your needs.\n4. **Pro tip:** For accurate tracking, we recommend calorie and macro counting apps such as: MyFitnessPal, Yazio.","tips":"","faq":[{"question":"Prioritize recovery over restriction","answer":"Collagen-focused nutrition isn’t about calories or deficit — it’s about supporting the body’s structure. The foundation is protein: every meal should provide amino acids. Think chicken, fish, eggs, seafood, beef, or broths — daily building blocks for muscles, joints, and skin.","__typename":"FAQItem"},{"question":"Activate natural synthesis","answer":"Your body produces collagen on its own — if it has the right materials. Add foods rich in vitamin C, zinc, copper, and sulfur: berries, citrus, greens, nuts, eggs, garlic. These nutrients trigger collagen formation and tissue regeneration under any training load.","__typename":"FAQItem"},{"question":"Supplement smart and consistently","answer":"Hydrolyzed collagen is the most bioavailable form.\n💡 Daily integration: — morning: 5–10 g in coffee, water, or shake + vitamin C — post-workout: with protein to accelerate muscle and joint recovery Consistency matters more than dosage.","__typename":"FAQItem"},{"question":"Build meals that repair, not just fuel","answer":"Eat functionally — not just “clean.”\nCombine foods that work synergistically: salmon + quinoa + broccoli, eggs + avocado + berries, beef + buckwheat + spinach.\nThis composition keeps the body dense, elastic, and visibly toned.","__typename":"FAQItem"},{"question":"Make collagen your principle, not a phase","answer":"This isn’t a diet phase — it’s a foundation. The collagen logic fits any goal: muscle gain, maintenance, or deficit. It protects against dryness, fatigue, and slow recovery, keeping the skin and connective tissues resilient.","__typename":"FAQItem"},{"question":"Train. Recover. Maintain.","answer":"The collagen approach builds long-term strength and balance. It enhances recovery, keeps joints healthy, improves skin texture, and supports endurance. Not a trend — a sustainable strategy for a strong, aesthetic body.","__typename":"FAQItem"}],"pdfs":[{"name":"3000 KСAL","path":"Meal Plans/pdfs/3000 KСAL.pdf","description":null},{"name":"Part 1","path":"Meal Plans/pdfs/3000 KСAL - part 1.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."},{"name":"Part 2","path":"Meal Plans/pdfs/3000 KСAL - part 2.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."}]},{"name":"3500 KСAL","img":"Meal Plans/3500 KСAL.jpg","duration":112,"kcalMin":3201,"kcalMax":3700,"proteinMin":160,"proteinMax":180,"fatMin":90,"fatMax":100,"carbsMin":460,"carbsMax":500,"description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life.","richText":"I never put supplements above training, nutrition, stress management, or quality sleep. But in this video, I’ll share 8 supplements that, in my personal opinion, actually make sense — if you’re working at 100%.
This is the foundation. A vitamin deficiency can directly affect your health — and therefore your progress in the gym. It’s simple: if possible, get bloodwork done and fix your vitamin levels. I always recommend multivitamin complexes — they provide a balanced amount of all the key vitamins and minerals you need. Take them as directed on the label, depending on the brand.
Omega is “gold for the heart.” It reduces inflammation, improves heart, vascular, and joint health. It lowers cholesterol and even helps the brain. Take daily, 2–3 capsules with meals. I’ve been using omega for a very long time — without a doubt, it’s top tier!
This is joint and ligament protection. If you train heavy — this helps long term. It’s not fast-acting, but over time it works 100%. For me, this is absolutely number one for joint health. Take as directed on the packaging, in cycles: 4 months on, 2 months off.
The cheapest and most studied supplement for strength. It retains water in the muscles, gives you more energy, strength, and even boosts mental performance. If you pick only one supplement — it’s creatine. Take 3–5 grams daily, with something sweet for better absorption. Cycle: 4 months on, 2 months off — then repeat.
An amino acid for recovery and immunity. Helps you bounce back faster after hard training, improves recovery, boosts the immune system, and even supports digestion and gut health. 5–10 grams per day is enough.
A powerful anti-inflammatory. Reduces joint pain and speeds up recovery. Works best in the combo: curcumin + piperine. Take with food, as directed on the packaging.
Many think it’s just energy — something to help you train harder or lift heavier. But in reality, this is the number one supplement that can help prevent injuries. Why? Because after taking it you’re more focused, more warmed up, and more alert. A lack of these is what often leads to injuries. Important: don’t overuse it. Once a week is enough, so you don’t burn out your CNS. Dosage and use — follow the label of your brand.
","important":"1. Meal plans are not a strict “final diet” but a flexible guideline.\n2. You can follow them completely if your macro targets match the plan’s values.\n3. If your numbers differ, use the plan as a reference and adjust it to fit your needs.\n4. **Pro tip:** For accurate tracking, we recommend calorie and macro counting apps such as: MyFitnessPal, Yazio.","tips":"","faq":[{"question":"Prioritize recovery over restriction","answer":"Collagen-focused nutrition isn’t about calories or deficit — it’s about supporting the body’s structure. The foundation is protein: every meal should provide amino acids. Think chicken, fish, eggs, seafood, beef, or broths — daily building blocks for muscles, joints, and skin.","__typename":"FAQItem"},{"question":"Activate natural synthesis","answer":"Your body produces collagen on its own — if it has the right materials. Add foods rich in vitamin C, zinc, copper, and sulfur: berries, citrus, greens, nuts, eggs, garlic. These nutrients trigger collagen formation and tissue regeneration under any training load.","__typename":"FAQItem"},{"question":"Supplement smart and consistently","answer":"Hydrolyzed collagen is the most bioavailable form.\n💡 Daily integration: — morning: 5–10 g in coffee, water, or shake + vitamin C — post-workout: with protein to accelerate muscle and joint recovery Consistency matters more than dosage.","__typename":"FAQItem"},{"question":"Build meals that repair, not just fuel","answer":"Eat functionally — not just “clean.”\nCombine foods that work synergistically: salmon + quinoa + broccoli, eggs + avocado + berries, beef + buckwheat + spinach.\nThis composition keeps the body dense, elastic, and visibly toned.","__typename":"FAQItem"},{"question":"Make collagen your principle, not a phase","answer":"This isn’t a diet phase — it’s a foundation. The collagen logic fits any goal: muscle gain, maintenance, or deficit. It protects against dryness, fatigue, and slow recovery, keeping the skin and connective tissues resilient.","__typename":"FAQItem"},{"question":"Train. Recover. Maintain.","answer":"The collagen approach builds long-term strength and balance. It enhances recovery, keeps joints healthy, improves skin texture, and supports endurance. Not a trend — a sustainable strategy for a strong, aesthetic body.","__typename":"FAQItem"}],"pdfs":[{"name":"3500 KСAL","path":"Meal Plans/pdfs/3500 KСAL.pdf","description":null},{"name":"Part 1","path":"Meal Plans/pdfs/3500 KСAL - part 1.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."},{"name":"Part 2","path":"Meal Plans/pdfs/3500 KСAL - part 2.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."}]},{"name":"VEGAN 2600 KCAL","img":"Meal Plans/VEGAN 2600 KCAL.jpg","duration":56,"kcalMin":2200,"kcalMax":2600,"proteinMin":120,"proteinMax":150,"fatMin":70,"fatMax":85,"carbsMin":250,"carbsMax":340,"description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life.","richText":"I never put supplements above training, nutrition, stress management, or quality sleep. But in this video, I’ll share 8 supplements that, in my personal opinion, actually make sense — if you’re working at 100%.
This is the foundation. A vitamin deficiency can directly affect your health — and therefore your progress in the gym. It’s simple: if possible, get bloodwork done and fix your vitamin levels. I always recommend multivitamin complexes — they provide a balanced amount of all the key vitamins and minerals you need. Take them as directed on the label, depending on the brand.
Omega is “gold for the heart.” It reduces inflammation, improves heart, vascular, and joint health. It lowers cholesterol and even helps the brain. Take daily, 2–3 capsules with meals. I’ve been using omega for a very long time — without a doubt, it’s top tier!
This is joint and ligament protection. If you train heavy — this helps long term. It’s not fast-acting, but over time it works 100%. For me, this is absolutely number one for joint health. Take as directed on the packaging, in cycles: 4 months on, 2 months off.
The cheapest and most studied supplement for strength. It retains water in the muscles, gives you more energy, strength, and even boosts mental performance. If you pick only one supplement — it’s creatine. Take 3–5 grams daily, with something sweet for better absorption. Cycle: 4 months on, 2 months off — then repeat.
An amino acid for recovery and immunity. Helps you bounce back faster after hard training, improves recovery, boosts the immune system, and even supports digestion and gut health. 5–10 grams per day is enough.
A powerful anti-inflammatory. Reduces joint pain and speeds up recovery. Works best in the combo: curcumin + piperine. Take with food, as directed on the packaging.
Many think it’s just energy — something to help you train harder or lift heavier. But in reality, this is the number one supplement that can help prevent injuries. Why? Because after taking it you’re more focused, more warmed up, and more alert. A lack of these is what often leads to injuries. Important: don’t overuse it. Once a week is enough, so you don’t burn out your CNS. Dosage and use — follow the label of your brand.
","important":"1. Meal plans are not a strict “final diet” but a flexible guideline.\n2. You can follow them completely if your macro targets match the plan’s values.\n3. If your numbers differ, use the plan as a reference and adjust it to fit your needs.\n4. **Pro tip:** For accurate tracking, we recommend calorie and macro counting apps such as: MyFitnessPal, Yazio.","tips":"","faq":[{"question":"Prioritize recovery over restriction","answer":"Collagen-focused nutrition isn’t about calories or deficit — it’s about supporting the body’s structure. The foundation is protein: every meal should provide amino acids. Think chicken, fish, eggs, seafood, beef, or broths — daily building blocks for muscles, joints, and skin.","__typename":"FAQItem"},{"question":"Activate natural synthesis","answer":"Your body produces collagen on its own — if it has the right materials. Add foods rich in vitamin C, zinc, copper, and sulfur: berries, citrus, greens, nuts, eggs, garlic. These nutrients trigger collagen formation and tissue regeneration under any training load.","__typename":"FAQItem"},{"question":"Supplement smart and consistently","answer":"Hydrolyzed collagen is the most bioavailable form. 💡 Daily integration: — morning: 5–10 g in coffee, water, or shake + vitamin C — post-workout: with protein to accelerate muscle and joint recovery Consistency matters more than dosage.","__typename":"FAQItem"},{"question":"Build meals that repair, not just fuel","answer":"Eat functionally — not just “clean.” Combine foods that work synergistically: salmon + quinoa + broccoli, eggs + avocado + berries, beef + buckwheat + spinach. This composition keeps the body dense, elastic, and visibly toned.","__typename":"FAQItem"},{"question":"Make collagen your principle, not a phase","answer":"This isn’t a diet phase — it’s a foundation. The collagen logic fits any goal: muscle gain, maintenance, or deficit. It protects against dryness, fatigue, and slow recovery, keeping the skin and connective tissues resilient.","__typename":"FAQItem"},{"question":"Train. Recover. Maintain.","answer":"The collagen approach builds long-term strength and balance. It enhances recovery, keeps joints healthy, improves skin texture, and supports endurance. Not a trend — a sustainable strategy for a strong, aesthetic body.","__typename":"FAQItem"}],"pdfs":[{"name":"VEGAN 2600 KCAL","path":"Meal Plans/pdfs/VEGAN 2600 KCAL.pdf","description":null}]},{"name":"VEGETARIAN 2600 KCAL","img":"Meal Plans/VEGETARIAN 2600 KCAL.jpg","duration":168,"kcalMin":2200,"kcalMax":2600,"proteinMin":120,"proteinMax":160,"fatMin":90,"fatMax":100,"carbsMin":285,"carbsMax":340,"description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life.","richText":"I never put supplements above training, nutrition, stress management, or quality sleep. But in this video, I’ll share 8 supplements that, in my personal opinion, actually make sense — if you’re working at 100%.
This is the foundation. A vitamin deficiency can directly affect your health — and therefore your progress in the gym. It’s simple: if possible, get bloodwork done and fix your vitamin levels. I always recommend multivitamin complexes — they provide a balanced amount of all the key vitamins and minerals you need. Take them as directed on the label, depending on the brand.
Omega is “gold for the heart.” It reduces inflammation, improves heart, vascular, and joint health. It lowers cholesterol and even helps the brain. Take daily, 2–3 capsules with meals. I’ve been using omega for a very long time — without a doubt, it’s top tier!
This is joint and ligament protection. If you train heavy — this helps long term. It’s not fast-acting, but over time it works 100%. For me, this is absolutely number one for joint health. Take as directed on the packaging, in cycles: 4 months on, 2 months off.
The cheapest and most studied supplement for strength. It retains water in the muscles, gives you more energy, strength, and even boosts mental performance. If you pick only one supplement — it’s creatine. Take 3–5 grams daily, with something sweet for better absorption. Cycle: 4 months on, 2 months off — then repeat.
An amino acid for recovery and immunity. Helps you bounce back faster after hard training, improves recovery, boosts the immune system, and even supports digestion and gut health. 5–10 grams per day is enough.
A powerful anti-inflammatory. Reduces joint pain and speeds up recovery. Works best in the combo: curcumin + piperine. Take with food, as directed on the packaging.
Many think it’s just energy — something to help you train harder or lift heavier. But in reality, this is the number one supplement that can help prevent injuries. Why? Because after taking it you’re more focused, more warmed up, and more alert. A lack of these is what often leads to injuries. Important: don’t overuse it. Once a week is enough, so you don’t burn out your CNS. Dosage and use — follow the label of your brand.
","important":"1. Meal plans are not a strict “final diet” but a flexible guideline.\n2. You can follow them completely if your macro targets match the plan’s values.\n3. If your numbers differ, use the plan as a reference and adjust it to fit your needs.\n4. **Pro tip:** For accurate tracking, we recommend calorie and macro counting apps such as: MyFitnessPal, Yazio.","tips":"","faq":[{"question":"Prioritize recovery over restriction","answer":"Collagen-focused nutrition isn’t about calories or deficit — it’s about supporting the body’s structure. The foundation is protein: every meal should provide amino acids. Think chicken, fish, eggs, seafood, beef, or broths — daily building blocks for muscles, joints, and skin.","__typename":"FAQItem"},{"question":"Activate natural synthesis","answer":"Your body produces collagen on its own — if it has the right materials. Add foods rich in vitamin C, zinc, copper, and sulfur: berries, citrus, greens, nuts, eggs, garlic. These nutrients trigger collagen formation and tissue regeneration under any training load.","__typename":"FAQItem"},{"question":"Supplement smart and consistently","answer":"Hydrolyzed collagen is the most bioavailable form.\n💡 Daily integration: — morning: 5–10 g in coffee, water, or shake + vitamin C — post-workout: with protein to accelerate muscle and joint recovery Consistency matters more than dosage.","__typename":"FAQItem"},{"question":"Build meals that repair, not just fuel","answer":"Eat functionally — not just “clean.”\nCombine foods that work synergistically: salmon + quinoa + broccoli, eggs + avocado + berries, beef + buckwheat + spinach.\nThis composition keeps the body dense, elastic, and visibly toned.","__typename":"FAQItem"},{"question":"Make collagen your principle, not a phase","answer":"This isn’t a diet phase — it’s a foundation. The collagen logic fits any goal: muscle gain, maintenance, or deficit. It protects against dryness, fatigue, and slow recovery, keeping the skin and connective tissues resilient.","__typename":"FAQItem"},{"question":"Train. Recover. Maintain.","answer":"The collagen approach builds long-term strength and balance. It enhances recovery, keeps joints healthy, improves skin texture, and supports endurance. Not a trend — a sustainable strategy for a strong, aesthetic body.","__typename":"FAQItem"}],"pdfs":[{"name":"VEGETARIAN 2600 KCAL","path":"Meal Plans/pdfs/VEGETARIAN 2600 KCAL.pdf","description":null},{"name":"Part 1","path":"Meal Plans/pdfs/VEGETARIAN 2600 KCAL - part 1.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."},{"name":"Part 2","path":"Meal Plans/pdfs/VEGETARIAN 2600 KCAL - part 2.pdf","description":"Our meal plans are ready-made nutrition examples designed for your convenience. They help you navigate your diet and provide a solid base you can rely on in daily life."}]}],"extrasCount":1323}