Foundation & Movement Patterns

Perfect starting point for push-up progressions. Stand facing a wall, place hands shoulder-width apart, and lean in with your chest toward the wall. Push back to start. Move your feet closer to the wall to increase difficulty.

Stand in front of a chair with feet shoulder-width apart. Slowly lower your hips back and down as if sitting in the chair. Lightly touch the seat, then stand back up slowly. This builds the strength for full bodyweight squats.

Place your hands on a sturdy counter, table, or elevated surface. Keep your body in a straight line from head to heels. Lower your chest toward the edge, then push back up. The higher the surface, the easier the exercise.

Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips toward the ceiling. Squeeze your glutes at the top, hold for a second, then lower slowly. One of the best exercises for posterior chain activation.

Lean your back flat against a wall and slide down until your knees are bent at 90 degrees. Keep your feet shoulder-width apart and your weight in your heels. Hold this position — you're building incredible leg and core endurance.

Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees (tabletop position). Slowly lower your right arm behind your head and extend your left leg straight out. Return to start and switch sides. Keep your lower back pressed into the floor throughout.

Start in a push-up position but with your knees on the ground. Keep your body in a straight line from your knees to your head. Lower your chest toward the ground, then push back up. This is the perfect bridge between incline and standard push-ups.

Stand in front of a low step or bottom stair. Step up with one foot, pressing through your heel to bring your other foot up. Step back down slowly with control. Alternate legs. Focus on the working leg — it's doing all the work.

Start on your hands and knees (tabletop position). Extend your opposite arm and leg simultaneously — right arm forward, left leg back. Hold for a moment, then return to start. Alternate sides. This builds core stability and balance.

Stand upright holding a wall or counter for balance. Rise up onto your toes as high as possible, then lower your heels back down slowly. This simple exercise strengthens your calves and improves ankle stability.

Lie under a sturdy table, grab the edge with both hands, and pull your chest up toward the table. Keep your body straight from head to heels. This is a horizontal pulling exercise that builds your back and biceps.

Start in a push-up position but lower onto your forearms and knees. Keep your body in a straight line from your knees to your head. Engage your core and hold this position. Breathe steadily. This builds core strength for the full plank.