How to:

1. Place your hands on an elevated surface, slightly wider than shoulder-width.

2. Step back into a plank. Keep your body straight from head to heels. Squeeze glutes and brace your core. Do not let your hips sag or lift.

3. Inhale and lower your chest toward the surface, elbows at about 45° from your sides.

4. Exhale as you begin to press through your palms to return to start - that’s 1 rep.

5. Perform 10-20 reps, focusing on full range and control.

Coaching cues:

1. Keep your body in a straight line.

2. Move slow on the way down, strong on the way up.

3. Keep elbows tucked, not flared out.

Modification:

1. Easier: Use a higher surface (wall or countertop).

2. Harder: Use a lower surface (bench or chair).

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How to:

1. Start on hands and knees. Place hands slightly wider than shoulder-width.

2. Walk your hands forward and knees back until your body forms a straight line from head to knees. Brace your core and squeeze glutes.

3. Inhale and lower your chest toward the floor, elbows at about 45° from your sides.

4. Exhale and press through your palms to return to start - that’s 1 rep.

5. Perform 8-12 slow, controlled reps.

Coaching cues:

1. Keep your spine neutral — don’t let your hips sag or rise.

2. Move slow on the way down, strong on the way up.

3. Keep hands under or slightly outside the shoulders.

How to:

1. Place hands slightly wider than shoulders. Feet hip-width apart or closer.

2. Lock in a straight plank from head to heels. Brace your core and squeeze glutes.

3. Inhale and lower your body with control, elbows at about 45° from your sides.

4. Bring your chest close to the floor, keeping shoulders and hips moving together.

5. Exhale as you press back up, straightening the arms - that’s 1 rep.

6. Perform 10-15 reps.

Coaching cues:

1. Keep your body rigid from head to heels.

2. Maintain a neutral neck, looking slightly forward.

3. Move slow and controlled (about 2 seconds down, 1 second up).

4. Don’t fully lock-out your elbows at the top, stop just short of it.

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How to:​

1. Stand facing a wall, 30-60 cm away, feet hip-width apart.

2. Place hands on the wall at shoulder height and width.

3. Inhale and bend your elbows, lowering your chest toward the wall. Keep your body in a straight line.

4. Pause briefly with your nose or chest close to the wall.

5. Exhale and press back to start - that’s 1 rep.

6. Perform 10-20 reps.

Coaching cues:

1. Keep elbows at about 45° from your body.

2. Keep your core tight and avoid arching your back.

3. Move slow and controlled.

Modification:

1. Easier: Step closer to the wall.

2. Harder: Step farther away from the wall.

How to:

1. Fill a rucksack with a manageable weight (books, water bottles, canned goods, etc.).

2. Stand tall with feet shoulder-width apart, knees slightly bent, and chest up.

3. Hold the top handle or straps with an underhand grip.

4. Keep your elbows tucked close to your sides throughout the movement.

5. Exhale and curl the rucksack toward your chest.

6. Lower slowly back to the starting position - that’s 1 rep.

7. Add or remove items from the rucksack to increase or decrease the weight.

8. Perform 12-15 reps per arm.
    

Coaching cues:

• Keep your upper arms still.

• Avoid swinging the weight or using momentum.

• Move slow and controlled, especially on the way down.

• Keep tension on the biceps throughout the set.
   

Tip:

• If you find yourself swinging, stand or sit with your back against a wall.

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How to:

1. Stand tall with feet shoulder-width apart and core engaged.

2. Hold a water bottle in each hand, palms facing your body. Keep a slight bend in your elbows.

3. Raise both arms out to the sides until they reach shoulder height, forming a “T”.

4. Lower the bottles halfway down with control.

5. Lift them back up to shoulder height.

6. Lower all the way back to your sides - that’s 1 rep.

7. Perform 10-15 reps.
    

Coaching cues:

• Move slow and controlled.

• Keep shoulders down and away from your ears.

• Reach arms outward, not upward.

• Keep your core tight to avoid arching your lower back.
   

Adjust difficulty:

• Add or remove water to change the weight.

• Use sand instead of water for more resistance.

How to:

1. Place your hands on the edge of a stable chair, couch or bench.

2. Extend your legs in front of you.

3. Lower your hips by bending your elbows straight behind you until they reach about 90°.

4. Push through your hands and straighten your arms to lift your body back up - that’s 1 rep.

5. Perform 10-15 reps.
    

Coaching cues:

• Keep your chest lifted and shoulders down and back.

• Keep elbows pointing backward, not flaring out.

• Move slowly and with control.
   

Modifications:

• Easier: Bend knees and place feet closer to the bench.

• Harder: Straighten legs or elevate your feet on another bench