Fitness Court Movements

A complete list of exercises built into Circuit 7, organized by station.

Core Station

Bicycle Crunches
A classic abdominal exercise targeting the obliques and rectus abdominis through rotational movement.
Lie on the deck at the Core station. Alternate touching opposite elbow to opposite knee in a cycling motion, keeping your shoulder blades off the floor.
Bicycle Kicks
A dynamic abdominal exercise targeting the obliques and lower abs through continuous leg cycling.
Lie on your back, brace your core, and elevate your legs. Alternate kicking your legs in a smooth cycling motion without letting your heels touch the deck.
Bird Dog
A stabilizing movement that builds core balance and improves lower back health.
Kneel on the deck. Simultaneously extend your opposite arm forward and opposite leg backward until they are parallel to the floor, holding briefly.
Bird Dog Planks
An advanced core stability exercise that combines a plank with alternating arm and leg extensions.
Assume a high plank position. Slowly extend one arm forward while lifting the opposite leg straight back. Hold briefly, lower, and switch sides.
Flutter Kicks
A rapid lower-ab exercise that requires constant core engagement to keep the legs elevated.
Lie flat on your back with your hands under your glutes. Keep your legs straight and alternate kicking them up and down in small, rapid motions.
Forearm Hip Dips
A rotational plank variation that targets the obliques by dipping the hips side to side.
Start in a forearm plank. Rotate your torso and drop your right hip toward the deck, then arc back through the center to drop your left hip.
Glute Bridge
A floor exercise focusing on glute activation, hip extension, and lower back stability.
Lie on your back with your knees bent and feet flat on the deck. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Hanging Leg Raises
An advanced abdominal exercise targeting the lower abs and hip flexors from a hanging position.
Hang from the overhead pull-up bar at the Core station. Keep your legs straight and raise them until they are parallel to the ground, then lower slowly.
Hanging Windshield Wipers
An advanced rotational core exercise that targets the obliques and builds extreme rotational strength.
Hang from the overhead bar. Raise your toes to the bar, then rotate your legs side-to-side like a windshield wiper while keeping your upper body stable.
High Plank
A static core hold that builds isometric strength in your abs, shoulders, and glutes.
Place your hands on the deck or the low bar of the Core station, keeping your body in a straight line from head to heels.
Hip Up Leg Raises
A lower abdominal exercise combining a leg raise with a vertical hip thrust at the top of the movement.
Lie on your back, raise your legs to 90 degrees, and lift your hips straight up off the deck, squeezing your lower abs before lowering with control.
Mountain Climbers
A dynamic core exercise that combines a plank with knee drives to boost heart rate and abdominal strength.
Grip the low bar or place your hands on the deck at the Core station. Drive your knees toward your chest in an alternating, running motion.
Plank Spider-Man Climbers
An oblique-focused plank variation that brings the knee outside the body toward the elbow.
Start in a high plank. Bring your right knee wide toward your right elbow, feeling the crunch in your oblique. Return and switch sides.
Rainbows
A core exercise where your legs trace a rainbow arc to challenge the obliques and lower abs.
Lie on your back, legs straight up. Slowly lower your legs to the right, sweeping them in an arc to the left side without letting your lower back arch.
Shoulder Taps
An anti-rotation core exercise that requires balancing on one arm while maintaining a stable plank.
Hold a high plank position. Keeping your hips as still as possible, lift your right hand to tap your left shoulder, then alternate.
Single Leg Glute Bridge
A unilateral glute bridge that forces each leg to work independently, challenging pelvic stability.
Lie on your back with knees bent. Extend one leg straight out. Drive through the heel of your planted foot to lift your hips, then lower slowly.
Sit and Reach
A mobility-focused core exercise that stretches the hamstrings while engaging the abdominals.
Sit on the deck with legs extended. Engage your core and reach forward toward your toes, aiming to stretch the back of your legs and lower back.
Sit-Ups to Alternate Toe Taps
A full sit-up with an added rotational twist to touch the opposite foot, engaging the obliques.
Perform a full sit-up. At the top of the movement, reach your right hand to tap your left foot, then lower back down and alternate.
Standing Side Crunches
An upright core exercise targeting the obliques by bringing the elbow to the knee laterally.
Stand tall with your hands behind your head. Lift your right knee out to the side while crunching your right elbow down to meet it. Return and alternate.
V-Ups
An advanced core movement requiring you to fold your body in half, touching your hands to your toes.
Lie flat on the deck. Simultaneously lift your straight legs and upper body, reaching your hands toward your toes to form a 'V' shape, then lower with control.

Squat Station

Alternate Arm Plank Up
A transition from forearm plank to high plank that builds upper body strength and core stability.
Start in a forearm plank. Push up to your right hand, then your left, arriving in a high plank. Lower back down to your forearms one arm at a time.
Assisted Box Squats
A beginner-friendly squat variation utilizing the bar for support and balance.
Stand in front of a box at the Squat station. Hold the support bar for balance as you lower your hips to touch the box, then press back up.
Bodyweight Air Squats
The foundational lower body movement targeting the quads, hamstrings, and glutes.
Stand facing away from the Squat wall. Keep your chest up and lower your hips until thighs are parallel to the ground, then drive back to standing.
Box Jumps
An explosive plyometric exercise that builds lower body power, speed, and cardiovascular conditioning.
Stand facing a box at the Squat station. Jump explosively onto the box, landing softly in a partial squat, then step back down.
Box Step Ups
A single-leg exercise that targets the quads and glutes while building balance and stability.
Place one foot firmly on the box at the Squat station. Drive through that heel to step up, bringing your opposite knee up, then step back down.
Drop Jumps
A plyometric movement involving stepping off a box and immediately jumping up upon landing to build reactive power.
Stand on a box. Step off and, as soon as your feet touch the ground, explode vertically into a jump, minimizing ground contact time.
In and Outs
A rapid footwork squat that challenges coordination and cardiovascular endurance.
Start in a narrow stance. Jump your feet out wide into a squat, then immediately jump your feet back together.
Jack Squats
A dynamic squat variation that combines squats with jumping jacks to build explosive power and endurance.
Jump your feet out wide as you drop into a squat, touching the ground, then jump your feet back together as you stand up.
Lateral Jacks to Squats
A high-intensity plyometric combination that builds lower body power and cardiovascular stamina.
Jump your feet out into a wide squat, touch the deck, then jump your feet together and immediately drop into a standard air squat.
Lateral Step Over
A lateral movement involving stepping up and over a box, focusing on outer glute and hip strength.
Stand sideways next to the box. Step up onto it with your near foot, push over the other side, and step down to switch directions.
Lateral Step Overs
A continuous lateral movement over the box to build agility, hip strength, and cardiovascular endurance.
Stand sideways to the box. Step up with the inside foot, bring the outside foot up, and step down on the opposite side. Repeat continuously.
Pistol Squats
An advanced single-leg squat requiring significant strength, balance, and mobility.
Stand on one leg at the Squat station. Hold a support bar for balance if needed, extend the other leg forward, and lower your hips deep before pushing back up.
Rest/Hold Squat
An isometric hold that builds endurance and strengthens the lower body in the bottom of the squat position.
Stand facing away from the Squat wall. Lower into a deep squat position and hold, keeping your thighs parallel to the ground and chest upright.
Rotating Box Jumps
An advanced plyometric jump that adds a mid-air rotation before landing on the box.
Stand sideways to the box. Jump explosively while rotating 90 degrees in mid-air, landing softly facing the box.
Seated Core Steps
A seated mobility drill that engages the core while lifting the legs over imaginary hurdles.
Sit on the edge of the box. Lean back slightly, brace your core, and step your feet up and over in an arc as if clearing a small barrier.
Single Leg Get Up
A unilateral leg strength builder starting from a seated position to isolate the working leg.
Sit on the box with one leg extended straight out. Drive through the heel of your planted foot to stand all the way up, then lower slowly back to the box.
Squat Box Jumps to Plank
A full-body explosive combo starting with a box jump and transitioning immediately into a plank.
Perform a box jump. As you step back down, place your hands on the ground and jump your feet back into a high plank position. Jump back up and repeat.
Standing Plank
An upright isometric core exercise emphasizing strict body alignment against an anchor point.
Stand and lean forward, resting your hands against a support bar. Keep your body perfectly straight from head to heels, bracing your core.
Step-Ups
A foundational unilateral leg exercise targeting the glutes and quadriceps for balanced strength.
Place one foot squarely on the box. Drive through your heel to stand tall on the box, bringing the other foot up, then step back down under control.
Two Hop Squats with Floor Tap
A rhythmic cardiovascular movement combining small hops with a deep, wide squat.
Take two quick lateral hops to the side, drop into a wide squat and tap the floor with your hand. Hop twice back to the other side and repeat.

Push Station

Chest Dips
A compound upper body movement targeting the chest, shoulders, and triceps with a forward lean.
Grip the parallel dip bars. Lean your torso slightly forward, bend your elbows to lower your body until your shoulders are below your elbows, and press back up.
Close Grip Push-Ups
A push-up variation with hands placed close together to shift the emphasis heavily onto the triceps.
Place your hands on the deck or bar slightly narrower than shoulder-width. Keep your elbows tucked tightly against your ribs as you lower and press.
Decline Push-Ups
An advanced push-up angle targeting the upper chest and shoulders by elevating the feet.
Place your feet on the step or box at the Push station and your hands on the deck. Keep your body straight and perform a push-up.
Elevated Ring Press
A stability-challenging press using the rings elevated above the deck to build chest and core control.
Grip the rings, walk your feet back, and lean your weight into the rings. Lower your chest between the rings with control, then press out.
Mid-Anchor Push-Ups
An incline push-up performed on the mid-level bars to accommodate different strength levels.
Place your hands on the mid-level horizontal bar. Walk your feet back so your body is angled, and perform a push-up touching your chest to the bar.
Neutral Grip Push-Ups
A push-up utilizing the parallel bars to keep the wrists neutral, emphasizing the triceps and chest.
Grip the parallel push-up bars at the Push station. Keep your wrists straight and lower your chest between the bars before pressing back up.
Parallel Bar Dips
A classic bodyweight exercise performed on parallel bars targeting the triceps and lower chest.
Support your weight on the parallel bars. Lower yourself by bending your elbows until they reach 90 degrees, then press back up to straight arms.
Plank Digs
An isometric hold challenging shoulder stability and core endurance in the plank position.
Assume a forearm plank position. Press firmly down into your forearms, digging them into the deck while actively squeezing your core and glutes.
Plank Knee Crosses
A rotational core and shoulder stability drill where the knee drives toward the opposite elbow.
Start in a high plank. Drive your right knee under your body across to your left elbow, feeling the oblique contract, then return and switch sides.
Plank Up Downs
A dynamic shoulder and core exercise transitioning between forearm and high plank.
Start in a high plank. Lower one arm to the forearm, then the other. Push back up to a high plank one arm at a time, keeping your hips steady.
Rest/Hold Plank
A fundamental isometric core hold that builds foundational strength across the entire abdominal wall.
Hold a rigid plank on your forearms or hands. Keep your back flat, squeeze your glutes, and draw your belly button toward your spine.
Ring Planks
An extremely unstable plank variation using suspended rings to intensely engage the core and shoulders.
Grip the rings and step back into a push-up position. Hold your body in a straight line, fighting the instability of the rings to stay motionless.
Ring Push-Ups
An advanced push-up variation utilizing rings to demand high levels of chest and shoulder stabilization.
Grip the rings and step back. Lower your chest deeply between the rings while keeping the rings close to your body, then press back up.
Rings Push-Ups
A highly unstable pressing exercise using the suspension rings to deeply activate the chest and core.
Hold the rings and walk your feet out. Lower yourself slowly, keeping your elbows tucked, and press back up to the starting position.
Seated Twists
A core exercise targeting the obliques performed in a seated position with the feet elevated.
Sit on the deck, lean back slightly, and lift your feet off the ground. Clasp your hands and twist your torso, tapping the ground on each side.
Standard Floor Push-Ups
The standard horizontal push-up performed on the deck to build chest, shoulder, and triceps strength.
Place your hands shoulder-width apart on the deck. Keep your body straight and lower your chest until it nearly touches the ground, then press up.
Standing Fallout
An anti-extension core and shoulder exercise utilizing the rings to challenge the abdominal wall.
Grip the rings while standing. Lean forward, allowing your arms to extend up and out in front of you, keeping your body rigid, then pull back.
Tricep Press
A bodyweight extension exercise targeting the triceps by lowering the elbows toward the bar.
Place your hands on a bar. Step back and bend your elbows to lower your head beneath the bar, keeping elbows tucked, then press out using your triceps.
Walking Push-Ups
A lateral moving push-up that challenges coordination and shoulder stability across a range of motion.
Perform a push-up. At the top, walk your hands and feet one step to the side, then perform another push-up, alternating directions.
Wall Push-Ups
A highly accessible push-up variation utilizing the wall to reduce bodyweight resistance.
Stand facing the Push wall. Place hands flat at shoulder height, keep your body straight, and bend your elbows to bring your chest close to the wall.
Wide Grip Push-Ups
A push-up with hands placed wider than shoulder-width to place greater emphasis on the outer chest.
Place your hands wide on the deck or bar. Lower your chest down, allowing your elbows to flare out slightly, and press back up.

Lunge Station

Boat Hold
An isometric core exercise requiring balance on the sit bones with legs and chest elevated.
Sit on the deck, lean back, and lift your straight legs to form a 'V' shape. Extend your arms forward and hold the position, engaging the core.
Broad Jump
An explosive horizontal jump that builds pure lower body power and hip drive.
Stand with feet shoulder-width apart. Drop into a quarter squat, swing your arms back, and jump as far forward as possible, landing softly.
Bulgarian Split Squats
A challenging single-leg squat with the rear foot elevated to isolate the quads and glutes.
Stand facing away from the box. Rest the top of your back foot on the box. Drop your back knee straight down toward the deck, then stand back up.
Cross Lunges
A lateral lunge variation crossing one leg behind the other to target the gluteus medius.
Stand tall. Step your right foot diagonally behind your left foot, dropping your back knee toward the ground, then push back to the start.
Curtsy Lunges
A lower-body movement crossing the back leg behind the front to deeply activate the outer glutes.
Step one foot backward and across your front leg, lowering your hips until your front thigh is parallel to the ground, then return to standing.
Curtsy Oblique Lunges
A compound movement combining a curtsy lunge with a lateral oblique crunch at the top.
Perform a curtsy lunge. As you stand up, drive the back knee out to the side while crunching your elbow down to meet it.
Iron Mikes
A plyometric jumping lunge that rapidly switches legs in mid-air to build explosive leg strength.
Start in a lunge position. Explode upward, switching your legs in mid-air, and land softly into a lunge on the opposite side.
Jumping Lunges
An explosive cardiovascular leg exercise jumping continuously from one lunge position to the next.
Drop into a lunge, jump straight up, switch legs in the air, and land softly into a lunge on the opposite side. Repeat continuously.
L-Sits
An advanced gymnastic isometric hold demanding immense core strength and hip flexor mobility.
Place your hands on the parallel bars or deck. Press down to lift your body, keeping your legs perfectly straight and parallel to the ground.
Lateral Side Lunges
A side-to-side lunge focusing on the inner thighs, quads, and hip mobility.
Take a wide step to the side. Push your hips back and bend that knee while keeping the other leg perfectly straight. Push back to the center.
Lunge Combo
A complex movement blending a forward, lateral, and reverse lunge to hit all angles of the leg.
Step forward into a lunge, return to center. Step to the side into a lateral lunge, return. Step back into a reverse lunge, return.
Lunge Kicks
A dynamic lunge variation adding a front kick at the top of the movement for hamstring flexibility and power.
Step back into a reverse lunge. As you drive up, swing your back leg forward into a high straight-leg kick, then return to the lunge.
Lunge to Knee Raises
A balance-challenging lunge that finishes with a high knee drive to engage the core.
Perform a reverse lunge. As you stand, drive your back knee aggressively up toward your chest, balance briefly, and step back.
Rest/Hold Lunge
An isometric lower body hold in the deepest part of the lunge to build muscular endurance.
Drop into a lunge position with your back knee hovering an inch off the ground. Hold this position, keeping your chest tall and core braced.
Reverse Lunges
A knee-friendly lunge variation stepping backward to place greater emphasis on the glutes and hamstrings.
Take a large step backward, dropping your back knee straight down toward the deck until both knees form 90-degree angles, then step forward.
Saxon Twist
A rotational core and shoulder exercise utilizing an overhead reach to stretch the obliques.
Stand tall with arms extended straight overhead. Keep your hips facing forward and bend your torso from side to side, feeling the stretch.
Static Split Squats
A stationary lunge where the feet do not move, focusing on pure up-and-down leg strength.
Stand in a split stance. Lower your back knee straight down toward the deck, keeping your front foot flat, then push straight back up.
Stationary Lunges
A fundamental split-stance leg exercise emphasizing balance and quad isolation.
Take a split stance. Drop your hips vertically until your back knee almost touches the ground, then drive through your front heel to stand.
Vertical Twist
A rotational mobility exercise performed from a lunge to open up the thoracic spine.
Drop into a lunge. Place your opposite hand on the ground and reach your other hand straight up to the sky, twisting your torso open.
Walking Lunges
A continuous forward-moving lunge that challenges balance and builds functional leg strength.
Step forward into a deep lunge. Instead of pushing back, push forward off your front foot and step the opposite leg straight into the next lunge.

Pull Station

Bicep Curls
A bodyweight isolation exercise using the rings or low bar to strictly target the biceps.
Grip the rings and lean back. Keep your elbows pinned high and pull your hands to your forehead, isolating the biceps.
Half Knee Pallof Presses
An anti-rotation core exercise performed in a half-kneeling stance to build profound oblique stability.
Kneel on one knee sideways to the anchor. Hold a resistance band or isometric handle at your chest, press it straight out, and resist the twist.
High Inverted Rows
An inverted row utilizing the higher bar, making it an excellent beginner-friendly pulling movement.
Grip the high row bar. Keep your body in a straight line and pull your chest up to the bar, retracting your shoulder blades.
Hips Back
A mobility drill stretching the lats and lower back while holding onto the pull station bars.
Grip the mid-level bar. Push your hips back until your arms are straight and your torso is parallel to the ground, sinking into the stretch.
Knee Ups
A hanging core exercise targeting the lower abs by driving the knees to the chest.
Hang from the pull-up bar. Keep your upper body quiet and pull your knees up toward your chest, then lower them slowly.
Low Inverted Rows
An inverted row performed on the low bar, significantly increasing the difficulty and lat engagement.
Hang underneath the low row bar with heels on the deck. Keep your body rigid and pull your chest to the bar.
Overhand Pull-Ups
The classic wide-grip pull-up targeting the latissimus dorsi to build back width and pulling strength.
Grip the high bar with palms facing away, slightly wider than shoulder-width. Pull your chin over the bar and lower with control.
Seated Row
A pulling exercise performed from a seated position to strictly isolate the mid-back.
Sit on the Pull station bench. Grip the handles or rings, sit up tall, and pull the handles toward your lower ribs, squeezing your back.
Seated Rows
A pulling exercise performed from a seated position focusing on lat and rhomboid activation.
Sit on the bench facing the anchor. Pull the rings or handles back to your torso, keeping your elbows tight to your sides.
Single Arm Reach Rows
A unilateral row incorporating a rotational reach at the bottom to stretch and engage the obliques.
Grip a ring with one hand. Lower yourself while reaching your free hand toward the ground, then pull back up, squaring your shoulders.
Single Arm Row
A unilateral back exercise demanding immense core anti-rotation and single-arm pulling strength.
Grip a ring or bar with one hand, leaning back. Keep your body completely square to the anchor as you pull yourself up.
Standing Knee Ups
A standing core and hip flexor movement driving the knees high while bracing the upper body.
Stand tall. Rapidly drive your right knee up toward your chest, step down, and alternate, focusing on a strong abdominal contraction.
Standing Row
An upright pulling variation utilizing the rings or handles to build foundational back strength.
Stand facing the anchor, grip the rings, and lean back. Pull your chest to your hands, keeping your body in a straight plank.
Twist Reach
A mobility and pulling drill involving a deep rotational twist before pulling back to center.
Hold a ring with one hand. Lean back, open your torso, and reach your free hand away, then pull yourself up while rotating back to center.
Underhand Chin-Ups
A chin-up variation with palms facing you to heavily recruit the biceps alongside the back.
Grip the high bar with palms facing you. Pull your chest to the bar, squeezing the biceps at the top, and lower under control.
Underhand Let Me Ups
An inverted row using an underhand grip to increase bicep activation during the horizontal pull.
Take an underhand grip on the row bar. Keep your body straight and pull your chest to the bar, engaging the biceps and upper back.

Agility Station

Broad Jump
An explosive horizontal jump maximizing hip extension and lower-body power production.
Start in an athletic stance. Throw your arms back, load your hips, and jump as far forward as possible, landing softly in a partial squat.
Burpees
The ultimate full-body cardiovascular exercise moving rapidly from a standing position to the floor and back.
Drop your hands to the floor, jump your feet back to a plank, perform a push-up, jump your feet in, and stand up with a small hop.
Dot Jump
A quick footwork drill jumping in specific patterns to build calf endurance and ankle reactivity.
Imagine a dice '5' pattern on the deck. Jump from the center dot to the outer dots in various patterns, keeping ground contact brief.
Hand Taps to Shoulder Tap
A complex plank drill challenging shoulder stability, core control, and coordination.
In a high plank, tap the ground in front of you with one hand, then tap your opposite shoulder. Alternate sides continuously.
High Knee Shuffles
A lateral agility drill emphasizing driving the knees high while moving quickly side to side.
Shuffle laterally while vigorously driving your knees up to hip height, pumping your arms to maintain a high tempo.
High Knees
A rapid cardiovascular drill running in place while driving the knees forcefully up to the chest.
Run in place, driving your knees up to hip height or higher. Stay on the balls of your feet and pump your arms quickly.
Hourglass Drills
An agility movement pattern navigating an hourglass shape to build change-of-direction speed.
Shuffle forward, diagonally backward, across, and diagonally forward again in an hourglass shape, keeping your center of gravity low.
Ladder Drills
Fast-paced footwork drills utilizing the agility ladder decals to improve coordination and speed.
Run through the agility ladder using patterns like two-feet-in or in-and-out, focusing on rapid foot strikes and light feet.
Ladder Push-Up Drills
A brutal combination of lateral ladder walking in a plank position mixed with push-ups.
Assume a plank over the agility ladder. Walk your hands laterally through the rungs, performing a push-up at specific intervals.
Lateral Hops
A side-to-side jumping exercise that builds lateral power and ankle stability.
Keep your feet together and hop side to side over an imaginary line as quickly as possible, staying light on your toes.
Lateral Shuffles
A fundamental athletic movement shuffling side-to-side while maintaining a low, wide base.
Drop into a low athletic stance. Step laterally with one foot and quickly bring the other foot to meet it, without crossing your feet.
Line Taps
A quick cardiovascular drill tapping a target on the deck while maintaining a fast tempo.
Shuffle laterally and drop your hips to tap the agility line on the deck, then quickly shuffle to the other side and tap again.
Quick Feet
A speed and agility drill moving the feet in a rapid, chopping motion close to the ground.
Stand in an athletic stance. Chop your feet up and down as fast as possible, barely letting them leave the ground.
Skaters
A lateral leaping exercise that mimics a speed skater, building unilateral leg power and balance.
Leap laterally onto your right foot, sweeping your left leg behind you. Explode back off the right foot onto your left, alternating sides.
Speed Skaters
A high-tempo variation of skaters focusing purely on side-to-side transition speed.
Leap laterally from foot to foot as fast as possible, keeping the movement shallow and fast to maximize cardiovascular output.
Square Footwork
An agility drill moving in a square pattern to challenge forward, lateral, and backward coordination.
Move in a tight square pattern: run forward, shuffle right, backpedal, shuffle left. Keep your hips low and transitions sharp.
Starfish Burpees
An explosive full-body burpee variation incorporating a wide jumping jack at the top.
Perform a burpee. As you explode up from the bottom, jump your arms and legs out wide in the air like a starfish, then land softly.
Step Taps
A fast-paced conditioning drill tapping the toes to an elevated surface.
Stand facing a low box or step. Rapidly alternate tapping your left and right toes on the top edge of the box, staying light on your feet.
Step-Overs
A lateral agility movement stepping quickly over an obstacle or box.
Stand beside a box. Step sideways onto it and quickly step down the other side. Reverse direction, keeping the tempo high.
Superman Burpees
A grueling burpee variation requiring you to lay completely flat on the floor and extend your arms.
Drop into a burpee, lowering your chest to the floor. Extend your arms out fully in front of you, pull them back in, and jump up.
Tuck Jumps
An advanced plyometric jump demanding maximum hip power to pull the knees high into the chest.
Jump straight up as high as possible, aggressively driving your knees up to your chest in mid-air, and land softly to absorb the impact.
Walkout Planks to Knee Elbow
A mobility and core combination walking the hands out into a plank and adding an oblique crunch.
Hinge at the hips and walk your hands out to a plank. Drive one knee to the outside elbow, return, and walk your hands back up to standing.

Bend Station

Alternate Leg Extension
A targeted glute and lower back exercise lifting the legs alternately from a prone position.
Lie on your stomach. Keeping your legs straight, lift your right leg off the deck by squeezing your glute, lower it, and switch sides.
Assisted Hip Hinges
A beginner hip-hinge utilizing the support bars to groove proper deadlift mechanics safely.
Hold the support bar. Keeping your back perfectly flat and a soft bend in your knees, push your hips backward until you feel a hamstring stretch.
Back Extensions
A lower-back isolation movement performed on the deck to strengthen the spinal erectors.
Lie face down on the deck with hands gently behind your head. Squeeze your lower back to lift your chest off the floor, then lower slowly.
Bodyweight Good Mornings
A bodyweight hip hinge focusing deeply on hamstring flexibility and glute engagement.
Stand tall with hands behind your head. Hinge at the hips with a flat back until your torso is nearly parallel to the floor, then squeeze the glutes to stand.
Crunch Kicks
A dynamic abdominal exercise combining a crunch with a forceful leg kick.
Lie on your back, bring your knees toward your chest and crunch up, then forcefully kick your legs straight out, hovering them above the floor.
Deep Cossack Squats
An extreme mobility squat shifting all weight onto one leg while stretching the opposite adductor.
Take a very wide stance. Sink deep to one side, keeping that heel flat, while rotating the toes of your straight leg up to the ceiling.
Elevated Mountain Climbers
A mountain climber variation with hands on a box to reduce shoulder strain and emphasize the core.
Place your hands on a box or bar. Hold a strong plank and rapidly drive your knees toward your chest in a running motion.
Floor Glute Ham Raises
An advanced hamstring curl performed on the floor to build bulletproof hamstrings.
Kneel on a soft surface and anchor your feet under a bar. Slowly lower your torso forward, using your hamstrings to resist gravity, then push back up.
Glute Ham Raise
An intense posterior chain exercise building massive hamstring strength and eccentric control.
Secure your feet. Keep your body in a straight line from knees to shoulders, and slowly lower yourself forward before pulling back up with your hamstrings.
Hip Lift Crunches
A core exercise targeting the lower abs by lifting the pelvis straight toward the ceiling.
Lie on your back with legs straight up. Contract your lower abs to lift your hips directly up off the deck a few inches, then lower with control.
Jefferson Curls
An advanced spinal mobility drill slowly rounding and unrolling the back segment by segment.
Stand tall. Slowly tuck your chin and roll your spine down toward your toes, one vertebra at a time, then slowly unroll back to standing.
Prone Leg Extension
A floor-based glute isolation movement raising both legs simultaneously while lying face down.
Lie face down on the deck. Keep your legs straight and squeeze your glutes to lift both thighs off the floor, hold briefly, and lower.
Reverse Hyperextensions
A lower-back and glute exercise performed by lifting the legs while the upper body remains supported.
Lie face down on a box with your hips at the edge. Keep your legs straight and lift them up until they are in line with your body, then lower.
Side Bends
A lateral mobility and oblique exercise flexing the spine side to side.
Stand tall. Reach one hand straight down the side of your leg toward your knee, stretching the opposite oblique, then return to center and switch sides.
Side Crunches
An oblique-focused crunch performed lying on the side to isolate the lateral abdominal muscles.
Lie on your side with your knees slightly bent. Place your top hand behind your head and crunch your torso straight up, squeezing the oblique.
Side Lying Leg Swings
A hip mobility and glute medius drill involving sweeping the leg through a large range of motion.
Lie on your side. Keep your top leg straight and slowly swing it as far forward and backward as comfortable, maintaining a stable pelvis.
Single-Leg RDLs
A unilateral hip hinge challenging balance, hamstring flexibility, and glute strength.
Stand on one leg. Keep your back flat and hinge forward, extending your free leg straight back behind you until your torso is parallel to the ground.
Sit-Ups
The classic core exercise curling the torso all the way up from the floor to the knees.
Lie on your back with knees bent. Engage your abs to pull your upper body all the way up to your knees, then lower under control.
Standing Forward Folds
A relaxing mobility stretch releasing tension in the hamstrings, lower back, and neck.
Stand tall, then hinge at the hips and let your upper body hang heavy toward your toes. Breathe deeply and let gravity pull you deeper into the stretch.