In the support position with leg assistance, you should depress your shoulder blades, keep your elbows locked, and engage your core. Hold this position while your legs provide slight assistance. If you can, turn the rings 45 degrees outward.
Recommended sets: 3
Recommended duration: Hold for 30 seconds.
To perform the assisted support position with leg switches, you must depress your shoulder blades, keep your elbows locked, and engage your core. Perform the leg switches while maintaining the support. If you can, turn the rings 45 degrees outward.
Recommended sets: 3
Recommended duration: 10-15 leg switches
To begin assisted dips with legs, depress your shoulder blades, keep your elbows locked, and engage your core. Bend your arms close to your body through the full range of motion while your legs provide slight assistance.
Recommended sets: 3
Recommended repetitions: 10-15
Begin this exercise in a passive hang. When performing assisted pull-ups with a box, you must depress your shoulder blades. Bend your arms close to your body and rotate your hands into a supinated grip. Perform the pull-ups through the full range of motion and keep your core tight.
Recommended sets: 3
Recommended repetitions: 10-15
In this exercise, the resistance band should be placed under your hands and under the top of your foot or your shin. When performing assisted pull-ups with a resistance band, you must depress your shoulder blades. Bend your arms close to your body and rotate your hands into a supinated grip. Perform the pull-ups through the full range of motion and keep your core tight.
Recommended sets: 3
Recommended repetitions: 10-15
To begin the dynamic single-leg plank, depress and abduct your shoulder blades, keep your elbows locked, and engage your abs and glutes. Your hips should be in posterior tilt. From this position, perform alternating leg lifts slowly and with control. Make sure not to rotate your hips.
Recommended sets: 3
Recommended duration: 10-15
To begin the static single-leg plank, depress and abduct your shoulder blades, keep your elbows locked, and engage your abs and glutes. Your hips should be in posterior tilt. From this position, lift one of your feet. Make sure not to rotate your hips.
Recommended sets: 3-5
Recommended repetitions: hold for 30 seconds
To begin the tuck hip flexion, depress and abduct your shoulder blades, keep your elbows locked, and engage your abs and glutes. Your hips should be in posterior tilt. From this position, perform dynamic and controlled knee lifts into the tuck position without raising your hips.
Recommended sets: 3
Recommended repetitions: 8-15
To begin the pike hip flexion, depress and abduct your shoulder blades, keep your elbows locked, and engage your abs and glutes. Your hips should be in posterior tilt. From this position, perform dynamic and controlled hip lifts with your legs straight. Your head should move between your shoulders.
Recommended sets: 3
Recommended repetitions: 6-15
To begin the mountain climber, depress and abduct your shoulder blades, keep your elbows locked, and engage your abs and glutes. Perform dynamic, controlled, and alternating knee drives toward your chest. Make sure not to rotate your hips.
Recommended sets: 3
Recommended repetitions: 15-30
To perform the half bridge, lie on your back. Place your feet in the straps with your legs bent. Lift your hips while focusing on your glutes. Hold this position!
Recommended sets: 3
Recommended repetitions: hold for 30 to 60 seconds
To perform the dynamic half bridge, lie on your back. Place your feet in the straps with your legs bent. Perform dynamic and controlled hip lifts, focusing on your glutes.
Recommended sets: 3
Recommended repetitions: 10-20
To perform the elevated reverse plank, sit with your legs extended and place your hands on the floor behind you, with your fingers pointing toward your feet. Place your heels on an elevated surface. Extend your arms, keep your shoulders depressed and open, and align your body from your shoulders to your feet. Engage your glutes, core, and legs to maintain a firm and stable position. Avoid letting your hips drop during the exercise, keeping a straight line at all times.
Recommended sets: 3
Recommended time: hold for 20–40 seconds
Place your hands under your shoulders with your fingers pointing toward your feet. Keep your body straight with your glutes and core engaged. Bend your elbows to lower your body in a controlled movement, then extend them to return to the starting position.
Recommended sets: 3
Recommended time: hold for 20–40 seconds
When performing tuck leg raises, start in a passive hang. Engage your core and maintain a posterior pelvic tilt. From this position, lift your knees toward your chest in a controlled movement.
Recommended sets: 2
Recommended repetitions: 5–15
While performing half leg raises, start in a passive hang. Make sure your legs remain straight. From this position, lift your legs halfway up. The hip angle should reach 90 degrees of flexion.
Recommended sets: 3
Recommended repetitions: 5–15
In the first squat progression, stand with your feet shoulder-width apart and parallel. Perform the squat while keeping your back straight throughout the entire range of motion. Keep your heels on the ground and make sure your calves touch your hamstrings at the bottom of the movement. Tilt your hips into retroversion as you return to the standing position.
Recommended sets: 3
Recommended repetitions: 10-30
In the second squat progression, stand with your feet shoulder-width apart and parallel. Perform the squat while keeping your back straight throughout the entire range of motion. Keep your heels on the ground and make sure your calves touch your hamstrings at the bottom of the movement. Tilt your hips into retroversion as you return to the standing position.
Recommended sets: 3
Recommended repetitions: 10-30
While performing the squat, stand with your feet shoulder-width apart and parallel. Perform the squat while keeping your back straight throughout the entire range of motion. Keep your heels on the ground and make sure your calves touch your hamstrings at the bottom of the movement. Tilt your hips into retroversion as you return to the standing position.
Recommended sets: 3
Recommended duration: 10-30
In biceps curls, use a supine grip with your arms parallel. Perform concentrated arm flexions, focusing on the contraction of the biceps. The lower your body is, the more challenging the exercise will be.
Recommended sets: 3
Recommended duration: 6-15