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 [...]
https://youtu.be/LiEP2t6tVIc Exercise Name: Push-UpsPrimary Muscle: Chest Secondary Muscles: shoulders, triceps Level: Beginner Body Segment: Upper Form Cues: • Start on the floor face-down. • Place hands shoulder-width apart and keep feet together. • Keeping your body straight and bracing your core, glutes and quads. • Inhale as you slowly lower towards the floor. • Continue [...]
https://youtu.be/IUryXoLNHBc Exercise Name: Superman Primary Muscle: lower back Secondary Muscles: upper back Level: Beginner Body Segment: core Form Cues: • Lie flat on your stomach, arms extended in front of you and legs straight. • Exhale while contracting your core and abs, squeeze your lower back, and raise both arms and legs a few inches [...]
https://www.youtube.com/watch?v=D1Y57MEqsnM&feature=youtu.be Exercise Name: Crab Walks Primary Muscle: Secondary Muscles: Level: Intermediate Body Segment: Upper, Core, and Lower Form Cues: • Begin in a sitting position with knees bent and feet flat, hip-width apart. • Hands should be on the ground behind you with palms flat and fingers facing feet. • Lift hips so that only [...]
https://youtu.be/wh6mEjeYOTg Exercise Name: Toe Touches Primary Muscle: Abs Secondary Muscles: Level: Beginner Body Segment: Core Form Cues: • Lie on you back with your legs vertical to the floor, knees straight and stationary. • Raise your arms until they are parallel to your legs with no bending at the elbows. • Raise your torso to [...]
