https://youtu.be/tOUhSsdS93g Exercise Name: Seal Jacks Primary Muscle: quads Secondary Muscles: shoulders, rear deltoids Level: Beginner Body Segment: Upper, Core, and Lower Form Cues: • Start in a standing position with feet together and arms spread wide at shoulder level. • Jump and spread feet wide while simultaneously clapping hands together. • Jump back to original [...]

https://youtu.be/tFVeTnSpH6I Exercise Name: Spiderman Primary Muscle: hip flexor Secondary Muscles: abs Level: Intermediate Body Segment: Lower Form Cues: • Begin in a standard plank position with palms flat, hands directly under shoulders, and both legs fully extended. • Raise the right leg off the floor, bending the knee to place the right foot flat and [...]

https://youtu.be/Nd_aPzROpZg Exercise Name: Duck Walk Primary Muscle: Quads Secondary Muscles: Glutes Level: Intermediate Body Segment: Lower Form Cues: • Keep chest up and squeeze shoulder blades together. • Hold back straight throughout the entire movement. • With feet shoulder width apart, sit back with hips until thighs are parallel to the floor or as low [...]

https://youtu.be/mVWUAENxf_4 Exercise Name: T-pushup Primary Muscle: Chest Secondary Muscles: shoulders, triceps, obliques Level: Intermediate Body Segment: Upper Form Cues: • Begin in a standard push-up position, doing one rep. • At the full extension of the elbows, lift one hand completely of the floor as you twist to a side plank position. • Keep both [...]

https://youtu.be/qQ6HwutW9yA Exercise Name: Glute Bridge Primary Muscle: Glutes Secondary Muscles: hamstring Level: Beginner Body Segment: Lower Form Cues: • Lying on your back, feet flat on the floor and knees bent, contract your abs slightly. • Begin the motion by pushing your hips up and pressing your heels into the floor, exhaling. • Extend as [...]

https://youtu.be/JSWVtv9NDhs Exercise Name: Turkish Get-up Primary Muscle: shoulders Secondary Muscles: quads, abs Level: Intermediate Body Segment: Upper, Core, and Lower Form Cues: • Begin by lying on your back with left leg fully extended and right leg bent at the knee with right foot flat. • The weight or kettlebell is held in your right [...]

https://youtu.be/tKIL3bJ78k8 Exercise Name: Front Plank Primary Muscle: Abs Secondary Muscles: Level: Beginner Body Segment: Core Form Cues: • Start by laying on your stomach with elbows under shoulders. • Your weight will be supported by your forearms and toes. • Raise your body off the floor, keeping your core and abs tight and your body [...]

https://youtu.be/aXy51kRy3gc Exercise Name: Bird Dog Primary Muscle: Abs Secondary Muscles: Back Butt/Hips Level: Intermediate Body Segment: Core Form Cues: • Start in a kneeling position with your hands below your chest • Make sure your arms and knees are shoulder-width apart • Bring left elbow and right knee together contracting your abs • Try to [...]

https://youtu.be/iP_CUb6BkNU Exercise Name: Calf Raises Primary Muscle: Calves Secondary Muscles: Level: Beginner Body Segment: Lower Form Cues: • Stand tall with chest up and shoulders pinched, holding dumbbells in each hand at your side or a barbell on your shoulders. • Point toes forward and have feet no more than shoulder with apart. • Move [...]

https://youtu.be/O7sScvH3Q8c Exercise Name: Single leg deadlift Primary Muscle: Hamstring Secondary Muscles: Glutes, lower back Level: Intermediate Body Segment: Lower Form Cues: • Start in a standing position, pinch and hold your shoulder blades together for the entire movement. • Slightly bend and hold one knee as you bend down with your upper body as you [...]