Intro
Required equipment
No equipment
Muscles
Standard
Warm-up
Use a moderate pace and keep your pelvis stable. The goal is to warm up, not to become maximally out of breath.
40 seconds - 50 seconds
Perform the repetitions per leg, moving forward and backward with a gradually increasing, controlled range of motion.
8 - 10 Repetitions
Keep your elbows straight and move only the shoulder blades, without arching your lower back.
10 - 12 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per leg. Place the rear foot far enough back to keep the front foot stable, and control the descent. Reduce the range of motion if your technique starts to break down. Read more Read less
Count repetitions per leg. Place the rear foot far enough back to keep the front foot stable, and control the descent. Reduce the range of motion if your technique starts to break down.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Set
4: 8 - 15 Repetitions
Chain without rest
Keep your body aligned from your knees to your head, place your hands slightly wider than shoulder-width apart, and lower your chest with control. Aim for about two repetitions in reserve. Once you can complete 15 repetitions on every set for two exposures, progress to the standard Push-Up and restart at the lower end of the range. Read more Read less
Keep your body aligned from your knees to your head, place your hands slightly wider than shoulder-width apart, and lower your chest with control. Aim for about two repetitions in reserve. Once you can complete 15 repetitions on every set for two exposures, progress to the standard Push-Up and restart at the lower end of the range.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Set
4: 8 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Drive through the floor with your feet and finish the extension with your glutes without hyperextending your lower back. Aim for about two repetitions in reserve. Once you can complete 20 repetitions on every set for two exposures, progress to the Single-Leg Glute Bridge and restart at the lower end of the range. Read more Read less
Drive through the floor with your feet and finish the extension with your glutes without hyperextending your lower back. Aim for about two repetitions in reserve. Once you can complete 20 repetitions on every set for two exposures, progress to the Single-Leg Glute Bridge and restart at the lower end of the range.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Set
4: 12 - 20 Repetitions
Chain without rest
Keep your forehead close to the floor, draw your shoulder blades back and down, then raise your arms without shrugging your shoulders. Use a range of motion you can control. Read more Read less
Keep your forehead close to the floor, draw your shoulder blades back and down, then raise your arms without shrugging your shoulders. Use a range of motion you can control.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Set
4: 12 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per side. Shift your hips slightly back over the bending leg and keep the other leg long. Do not aim for greater depth than your controlled mobility allows. Read more Read less
Count repetitions per side. Shift your hips slightly back over the bending leg and keep the other leg long. Do not aim for greater depth than your controlled mobility allows.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Perform the prescribed time on each side while keeping your head, pelvis, and feet aligned. Drop to your knees if alignment breaks down. Progress within the time range; once you can hold 45 seconds on every set for two exposures, choose a more challenging variation, for example with the top leg raised. Read more Read less
Perform the prescribed time on each side while keeping your head, pelvis, and feet aligned. Drop to your knees if alignment breaks down. Progress within the time range; once you can hold 45 seconds on every set for two exposures, choose a more challenging variation, for example with the top leg raised.
Set
1: 30 seconds - 45 seconds
Set
2: 30 seconds - 45 seconds
Set
3: 30 seconds - 45 seconds
Rest time : 1 minute
Standard
Cool-down
Slightly tuck your pelvis and keep your torso upright to target the front of the hip without arching your lower back.
30 seconds - 40 seconds
Gently pull your arm across your chest without compressing or forcing the shoulder.
30 seconds - 40 seconds
Keep your ribs down and aim for a gentle stretch along the back of the arm, without shoulder pain.
30 seconds - 40 seconds
This workout is part of a complete program.
View program