How to:

1. Lie face down with legs straight and toes on the floor. Hands by your temples or under your shoulders.

2. Brace your core and squeeze your glutes. Press your hips lightly into the mat.

3. Inhale and lift your chest and shoulders off the floor. Keep your neck neutral and gaze down.

4. Squeeze your upper back at the top while keeping feet on the floor.

5. Exhale and lower back down with control - that’s 1 rep.

6. Perform 10-15 reps.
    

Coaching cues:

• Keep the movement slow and controlled.

• Lift with your back muscles, not your neck.

• Keep your glutes engaged to protect the lower back.

How to:

1. Lie flat on your stomach with your hands placed under your chin.

2. Lift both legs at the same time while keeping your feet together as close as possible.

3. Lower back down and repeat the movement.

4. Perform 15-20 reps

​Coaching cues:

• Keep your chin on your hands, do not let it go up as you lift the legs.

• Squeeze the glutes and initiate the movement from them.

• Keep your legs as straight as possible at all times.

How to:

1. Lie face down on a mat with arms extended overhead and legs straight.

2. Brace your core and squeeze your glutes.

3. Lift your arms, chest, and legs slightly off the floor. Your stomach stays on the mat.

4. Hold the position for 2–5 seconds while looking down to keep your neck neutral.

5. Slowly lower everything back down - that’s 1 rep.

6. Perform 8-12 reps or hold for a total of 20-30 sec
    

Coaching cues:

• Lift only a few inches to avoid lower-back strain.

• Keep movements slow and controlled.

• Focus on squeezing your lower back and glutes.

How to:

1. Lie face down on a mat with arms stretched forward and legs straight.

2. Brace your core and squeeze your glutes. Keep your neck neutral and look down.

3. Exhale and lift your arms, chest, and legs slightly off the floor.

4. Inhale and slowly lower back down with control - that’s 1 rep.

5. Perform 10-15 reps.
    

Coaching cues:

• Lift only a few centimeters - avoid overextending your lower back.

• Keep your gaze down to protect your neck.

• Move slowly and controlled, no jerking.

How to:

1. Lie under a sturdy table and grip the edge with arms fully extended. Legs straight, heels on the floor.

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

3. Pull your chest up toward the table, keeping elbows close to your sides.

4. Squeeze your shoulder blades together at the top.

5. Lower back down with control - that’s 1 rep.

6. For an easier version you can bend the knees as shown in the video.

7. Perform 8-10 reps.

Coaching cues:

1. Squeeze glutes and abs

2. Pull shoulders down and back

3. Imagine that you need to pinch a pencil between the shoulder blades

How to:

1. Stand in between a sturdy door frame and grip both sides at chest height.

2. Lean back until your arms are straight, keeping your body in a straight line from head to heels.

3. Pull your chest toward the frame, keeping elbows close to your sides.

4. Squeeze your shoulder blades together at the top.

5. Lower back with control - that’s 1 rep.

6. Perform 10-12 reps.

Coaching cues:

• Keep your body straight like a plank.

• Pull with your back, not just your arms.

• Move slow and controlled.

How to:

1. Lie face down on a mat with legs straight and heels about shoulder-width apart.

2. Lift your chest slightly off the floor and keep your gaze down.

3. Start with arms extended overhead.

4. Sweep your arms out to the sides and down toward your hips, like making a snow angel.

5. Reverse the motion and return to the starting position - that’s 1 rep.

6. Perform 10–15 reps.
    

Coaching cues:

• Keep your neck neutral and eyes down.

• Move slow and controlled.

• Keep your chest lifted throughout the movement.

• Focus on squeezing your upper back and rear shoulders.
   

Avoid:

• Shrugging your shoulders toward your ears.

• Rushing through the movement.