How to:

1. Lie on your back with your lower back pressed into the floor.

2. Lift up and rest on your forearms/elbows.

3. Bring your right knee toward your chest while extending your left leg.

4. Switch sides, extending the right leg and bringing the left knee in - that’s 1 rep.

5. Perform 10-15 reps.
    

Coaching cues:

• Move slow and controlled.

• Keep the lower back pressed into the floor.
   

If you want a more challenging version:

• Put your hands behind your neck

• Bring your right knee toward your chest while extending your left leg.

• Rotate your torso and bring your left elbow toward your right knee.

• Keep switching sides until your have completed a selected number of reps

How to:

1. Start in a high plank with hands under shoulders, feet together, and body in a straight line.

2. Brace your core and squeeze your glutes to keep your hips stable.

3. Jump your feet outward, slightly wider than shoulder-width (like a horizontal jumping jack).

4. Quickly jump your feet back together to the starting position - that’s 1 rep.

5. Perform 10-15 reps or 10-20 seconds.
    

Coaching cues:

• Keep hips stable - don’t let them sag or rise too high.

• Keep shoulders stacked over wrists.

• Land softly on your toes.

• Maintain steady breathing.
   

Modifications:

• Easier: Step one foot out at a time instead of jumping.

• Harder: Perform the exercise in a forearm plank.

How to:

1. Start in a forearm plank with elbows under shoulders and feet hip-width apart.

2. Place your right hand on the floor and push up, then place your left hand to come into a high plank.

3. Lower your right forearm back to the floor, followed by your left, returning to the forearm plank.

4. Repeat the movement, alternating the leading arm each time.
    

Coaching cues:

• Keep your body in a straight line from head to heels.

• Engage your core and glutes to stabilize.

• Avoid rocking or swaying your hips.

• Move slow and controlled.

​

Modifications:

• Easier: Perform with knees on the floor.

• Harder: Add a push-up at the top before lowering

How to:

  1.  Bend your elbows and rest your weight on your forearms and on your toes

Coaching cues:

• Elbows stacked under shoulders, forearms parallel.

• Body in a straight line from head to heels.

• Brace your core, squeeze glutes, and tighten quads.

• Keep your gaze about 20-30 cm in front of your hands to maintain a neutral neck.

• Breathe slow and steady.

• Do not let your lower back sag.

How to:

1. Lie on your back with arms at your sides, palms down.

2. Lift your legs so knees and hips are at about 90°.

3. Exhale and use your lower abs to lift your hips slightly off the floor, bringing your knees toward your chest.

4. Pause briefly at the top.

5. Lower your hips back down with control as you inhale - that’s 1 rep.

6. Perform 10-15 reps.
    

Coaching cues:

• Move slow and controlled.

• Lift with your abs, not momentum.

• Keep your head and neck relaxed on the floor.

How to:

1. Lie on your side with knees bent about 90°, feet behind you.

2. Place your bottom elbow directly under your shoulder, forearm on the floor.

3. Brace your core and lift your hips until head, shoulders, hips, and knees form a straight line.

4. Push through your elbow to keep the shoulder strong.

5. Hold for 10-30 seconds, breathing steadily.

6. Lower with control and repeat on the other side.

Coaching cues:

• Keep hips lifted and don’t let them sag or rotate forward.

• Keep thighs in line with your torso.

How to:

1. Lie on your side with your forearm on the floor, elbow stacked under your shoulder.

2. Extend your legs so your body forms a straight line from head to feet.

3. Stack your feet for more challenge or stagger them for extra stability.

4. Brace your core and lift your hips off the floor.

5. Hold the position while keeping your body straight.

6. Lower with control and repeat on the other side.

7. Perform for 10-30 seconds per side.
    

Coaching cues:

• Keep your hips lifted and shoulders stacked.

• Push the floor away through your forearm.

• Brace your core and squeeze your glutes.

• Avoid letting your hips sag or rotate.

How to:

1. Lie on your back with arms extended straight above your shoulders.

2. Lift your legs so your knees are bent at 90° and stacked over your hips.

3. Keep your arms still and your lower back pressed into the floor.

4. Slowly lower one heel toward the floor while keeping the knee bent.

5. Return to the starting position and repeat with the other leg - that’s 1 rep.

6. Perform 8-10 reps per side.
    

Coaching cues:

• Keep your core engaged throughout.

• Move slow and controlled.

• Only lower the heel as far as you can without your lower back lifting off the floor.

• Keep the arms fixed and shoulders relaxed.

How to:

1. Lie on your back with arms extended above your shoulders and knees bent at 90° over your hips.

2. Brace your core and press your lower back into the floor.

3. Slowly lower your right arm and left heel toward the floor at the same time.

4. Return to the starting position.

5. Repeat with your left arm and right heel - that’s 1 rep.

6. Perform 8-10 reps per side.
    

Coaching cues:

• Keep your lower back glued to the floor.

• Move the opposite arm and leg together.

• Keep the movement slow and controlled.

• Only lower as far as you can without losing core tension

How to:

1. Lie on your back and let your shoulders and lower back relax into the floor.

2. Bring your arms up with elbows stacked over shoulders and hands facing each other.

3. Lift your legs so your knees are directly over your hips.

4. While exhaling, slowly lower your right arm and left leg until they hover just above the floor.

5. Inhale and return to the starting position.

6. Repeat on the opposite side - that’s 1 rep.

7. Perform 8-10 reps per side. 
    

Coaching cues:

• Keep your lower back pressed into the floor.

• Move slow and controlled.

• Keep your core engaged throughout.

• Only lower as far as you can without your back arching.

How to:

1. Start in a high plank with hands under shoulders and feet hip-width apart.

2. Brace your core and glutes to keep your body in a straight line.

3. Lift your right hand and tap your left shoulder.

4. Return the hand to the floor, then lift your left hand and tap your right shoulder - that’s 1 rep.

5. Continue alternating sides with control.

6. Perform for 15-30 seconds.
    

Coaching cues:

• Keep your hips level and avoid rocking side to side.

• Maintain a flat back from head to heels.

• Push the floor away through the supporting arm.

• Exhale as you tap, inhale as you return.

• Widen your feet for more stability.

​

Avoid:

• Letting your hips sway.

• Sagging through the lower back.

• Rushing the movement.

How to:

1. Sit on the floor with knees bent and chest tall.

2. Lean back slightly (about 45°) while keeping your core tight and spine neutral.

3. Rotate your torso to one side, moving your shoulders and ribs together.

4. Return to center and rotate to the other side - that’s 1 rep.

5. Perform 15-20 reps.
    

Coaching cues:

• Move slow and controlled.

• Rotate from the torso, not just the arms.

• Keep your back straight, not rounded.
   

Progressions:

• Beginner: Keep feet on the floor.

• Intermediate/Advanced: Lift feet slightly off the ground.

• Added intensity: Hold a medicine ball or a heavy object.

How to:

1. Lie on your back with legs straight and hands under your glutes for support.

2. Press your lower back firmly into the floor.

3. Slowly lift both legs until they reach about 90°.

4. Lower them with control until they hover just above the floor - that’s 1 rep.

5. Perform 10-15 reps.
    

Coaching cues:

• Keep your lower back glued to the floor.

• Move slow and controlled, no swinging.

• Exhale when lifting, inhale when lowering.
   

Modification:

• Bend your knees slightly or lower your legs only halfway.
   

Progressions:

• Place your hands by your side

• Single-leg raises for less back pressure.

• Hanging leg raises for a harder core challenge.
   

Avoid:

• Arching the lower back

• Using momentum

• Lifting your shoulders off the floor

How to:

1. Start face down and lift onto your forearms, elbows stacked under shoulders.

2. Keep knees on the floor, hip-width apart. Form a straight line from head to knees.

3. Brace your core and squeeze your glutes.

4. Keep your back flat and avoid letting the hips sag.

5. Hold for 10-60 seconds while breathing steadily.

Coaching cues:

• Push the floor away to engage your shoulders.

• Keep your gaze slightly in front of your hands to maintain a neutral neck.

• Don’t let the hips drop.

Progression:
Once you can hold for 60 seconds, progress to a full plank on your toes

How to:

1. Lie on your back with knees bent about 90° and feet hip-width apart.

2. Place arms by your sides, palms facing inward.

3. Lift your head, shoulders, and upper back into a crunch position.

4. Reach your right hand toward your right heel.

5. Return to center, then reach your left hand toward your left heel - that’s 1 rep.

6. Continue alternating side to side for 10-15 reps.
    

Coaching cues:

• Keep your shoulders lifted the entire set.

• Press your lower back into the floor.

• Move slow and controlled to feel the obliques working