Circuit 7
Exercise Library
Fitness Court Movements
A complete list of exercises built into Circuit 7, organized by station.
Core Station
- Alternating Knee Tucks
Improves core strength, posture, and coordination.
Stand tall and straight, feet parallel, hands behind your head, elbows back. Bring the left knee to the right elbow, then the right knee to the left elbow. Stand tall between reps. - Bicycle Crunches
Develops the core while improving hip and shoulder coordination.
Lie on the deck. Bring opposite knee to opposite elbow in a cycling motion. Fully extend the legs between reps. Don't pull on your head. Find a rhythm and breathe. - Bicycle Kicks
A core rotation bringing opposite elbow to opposite knee with the free leg long.
Lie flat, hands behind the head. Bring one knee in and rotate the opposite elbow to that knee. Keep the other leg fully extended and low. Alternate. - Bird Dog
Strengthens the shoulders and hips while improving mobility of the spine.
Kneel on the deck. Extend the opposite arm and opposite leg until they are parallel to the floor. Hold briefly, then switch sides. Stay long and controlled. - Bird Dog Planks
A plank with opposite arm and leg reaches that targets the deep core.
From a plank, extend the right arm and left leg, hold a second, then switch. Pull the belly button in, hips lifted, a straight line from shoulders through the legs. - Flutter Kicks
A lower-ab flutter with the legs extended and the shoulders slightly lifted.
Lie on your back, legs at about 45 degrees. Lift head and shoulders slightly and kick the legs up and down. Palms down at your sides, or under the glutes for more challenge. - Forearm Hip Dips
A forearm plank with hip rotation that strengthens the abs, obliques, and lower back.
Start in a low plank, elbows under shoulders, feet hip-width. Rotate the hips toward the floor on one side, then the other, almost touching down. - Glute Bridge
Strengthens the glutes and hamstrings.
Lie on your back, feet flat, drive through the heels, and lift the hips until the body is a straight line from shoulders to knees. Lower with control and repeat. - 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. - Floor Windshield Wipers
Strengthens the core and hips while improving rotation around the spine.
Lie on the deck. Extend your arms to the sides in a T. Bend your knees to 90 degrees. Rotate all the way left, then all the way right. Control the rotation and get a stretch with every rep. - 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
Builds core and upper-body strength to help posture and balance.
Get into a push-up position, hands under shoulders, body a straight line from head to heels. Engage the core. Do not sag the hips or arch the low back. Breathe evenly. - Hip Up Leg Raises
A controlled lower-ab raise that strengthens the major and deep abdominal muscles.
Lie flat, arms by your sides. Raise the legs straight toward the sky, then lower slowly without letting the heels rest. Keep the movement slow. - Mountain Climbers
Strengthens the core and shoulders while improving hip flexion, extension, and rotation around the spine.
Hold a plank on the deck or low bar. Drive the knees toward the chest in an alternating running motion. Keep the hips steady. - Plank Spider-Man Climbers
A plank push-up combined with a Spider-Man knee drive.
Lower the chest, then finish on the forearms in a plank while bringing one knee out to the side toward the hip. Extend the leg back and switch. - Rainbows
A seated core rotation where the legs trace a rainbow arc from side to side.
Sit, lean back at an angle, legs and feet together. Raise the feet and rotate left to right in an arch. Brace the core the whole time. - Shoulder Taps
Helps prevent rotation while strengthening the core and shoulders.
Hold a high plank. Keeping the hips still, tap one hand to the opposite shoulder, then switch. Stay long from head to heels. - Single Leg Glute Bridge
Improves hip flexibility while strengthening the glutes.
Lie on your back. Pull one foot toward your hips and the other knee to your chest. Fully extend at the hips. Two reps, then switch sides. All the way up, all the way down. - Sit and Reach
A seated hamstring and lower-back reach used as the final mobility station in the Silver Fit circuit.
Sit on the deck with legs extended. Reach forward toward your toes, hold a comfortable stretch, then return tall. Keep the movement slow and breathe. - Sit-Ups to Alternate Toe Taps
A sit-up with an opposite-hand toe tap to train the abs and protect the back.
Lie on your back. Raise one leg and your torso together, reach the opposite hand to the opposite foot, then return and switch. - Standing Side Bends
Standing side bends with arms overhead to strengthen the core and improve spinal mobility and posture.
Stand tall, feet shoulder-width, arms raised overhead. Lean to one side as far as you can without bending your knees. Hold a second, return to center, then lean the other way. Contract the core as you lean. - Standing Side Crunches
An upright oblique crunch bringing elbow to knee.
Stand tall, knees slightly bent, feet hip-width. Reach elbow to opposite knee, then switch sides. Stay tall and keep alternating. - V-Ups
A great exercise for developing the abdominals and hip flexors.
Lie flat. Lift straight legs and upper body together, reaching toward the toes to form a V, then lower with control.
Squat Station
- Alternate Arm Plank Up
A forearm-to-high-plank walk-up that builds shoulders and core.
Start in a forearm plank. Push up onto one hand, then the other, arriving in a high plank. Lower one arm at a time. - Assisted Box Squats
A box squat that uses the box as a depth target.
Stand in front of a box. Sit back until you gently touch the box, then stand up tall. Keep the chest up and knees tracking forward. - 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
Strengthens the legs and hips while developing explosive power.
Find a box you can safely jump onto. Jump up, land in a squat with your hips back, then step off with one leg. Use an arm swing. Feet parallel, knees pointing straight ahead. - Box Step Ups
A box step-up used in the Silver Fit circuit to build single-leg strength.
Step one foot onto the box, stand tall, then step down with control. Alternate legs and keep the chest up. - Dancer Stretch
A great stretch for the calves, hamstrings, hips, and shoulders.
Place one foot on a comfortable box. Grab the toes of that foot and reach the other arm to the sky. Hold for two breaths, then switch sides. Reach as high as you can. - Drop Jumps
Develops explosive power in the legs while improving posture.
Step off a box and, as soon as the feet hit, explode up. Land softly and keep the chest tall. - In and Outs
A rapid squat jump sending the feet out and back in.
Start narrow. Jump the feet out wide into a squat, then jump them back together. Keep a steady rhythm. - 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
Lateral jacks into a wide squat used in the beginner HIIT circuit.
Jump the feet out into a wide squat, then jump them together and drop into a squat. Keep the chest up. - 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
Strengthens the legs while challenging endurance, coordination, and rhythm.
Stand sideways to the box. Step up with the inside foot, bring the other foot up, and step down the far 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. - Plyo Toe Touches
Improves the cardiovascular system while challenging coordination and rhythm.
Stand in front of a low box. Stay light on your toes and tap the box with quick toe touches. Swing the arms up in front of the eyes and down next to the pockets. Keep a sustainable rhythm. - 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
A box jump with a mid-air turn to land facing the box.
Stand sideways to the box. Jump and rotate so you land softly facing the box, then step down and reset. - Seated Core Steps
A seated core step as if clearing a small hurdle.
Sit on the edge of the box, lean back slightly, and step the feet up and over in an arc. Brace the core. - Single Leg Get Up
Improves balance, control of hip rotation, and leg strength.
Find a comfortable but challenging box height. Gently sit onto the box and stand back up, then switch sides. Toes and knee of the working leg point straight ahead. Hips back. Don't flop onto the platform. Keep a long, straight spine. - Squat Box Jumps to Plank
A box jump that finishes by stepping down into a plank.
Jump onto the box, step down, plant the hands, and jump the feet back to a high plank. Stand up and repeat. - Standing Plank
Improves posture by making you long and straight.
Stand and lean into a support bar. Keep the body perfectly straight from head to heels and brace the core. - Step-Ups
Improves the strength and flexibility of the hips and legs.
Place one foot squarely on the box. Drive through that heel to stand tall, then step down under control and switch. - T-Arm Squats
Develops strength in the hips and legs while improving overall flexibility.
Stand in front of a knee-height box, feet parallel and no more than shoulder-width, arms out in a T. Gently sit onto the box, then stand up tall and straight. Fully extend through the arms. Knees point straight ahead. - Two Hop Squats with Floor Tap
Two lateral hops into a wide squat with a floor tap.
Take two quick hops to the side, drop into a wide squat, tap the floor, then hop back the other way.
Push Station
- Chest Dips
Develops the chest, triceps, and shoulders.
Use your feet on the wall for support if needed. Lean forward slightly. Go down as far as you can, then all the way up. Elbows back. Midsection tight. Coordinate your breathing. - Chest Fly
Strengthens and lengthens the chest while also strengthening the core.
Grip the rings with a slight backward lean and a staggered stance. Open the arms wide, then bring them back in. Keep the midsection tight and control the range of motion. - Close Grip Push-Ups
Strengthens the triceps, shoulders, chest, and core.
Hands closer than shoulder-width. Keep the body long and straight. All the way down, all the way up, elbows tucked. - Decline Push-Ups
A decline push-up with the feet elevated.
Feet on a step or box, hands on the deck. Keep the body straight and lower the chest, then press up. - Elevated Ring Press
A ring press with the rings elevated to challenge chest and core control.
Grip the rings, walk the feet back, and lower the chest between the rings, then press out. - Mid-Anchor Push-Ups
An incline push-up on the mid bar.
Hands on the mid-level bar, walk the feet back, and lower the chest to the bar. Keep a straight body and press out. - Neutral Grip Push-Ups
Strengthens the chest, shoulders, triceps, and core.
Find a comfortable height on the bars. Keep a long, straight body from head to heels. All the way down and all the way up. Elbows about 45 degrees from the body. Feet parallel, about hip-width. - Pec Stretch
Stretches the chest, biceps, and hips while strengthening the core.
Walk the rings forward until you feel a chest stretch. Stay in a lunge, midsection tight, long neutral spine. Take two breaths, then switch the front leg. - 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 plank with a cross-body knee drive toward the opposite elbow.
High plank. Drive one knee under the body toward the opposite elbow, return, and switch. - Plank Up Downs
A high-plank to forearm-plank walk that challenges the shoulders and core.
From a high plank, lower one arm to the forearm, then the other. Push back up one arm at a time. Hips stay 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
Seriously strengthens the core, chest, shoulders, and triceps.
Grip the rings, walk the feet back, and keep the body rigid. Lower the chest between the rings and press out. - Rings Push-Ups
Seriously strengthens the core, chest, shoulders, and triceps on the rings.
Hold the rings and walk the feet out. Lower slowly with elbows tucked, then press back up. - Seated Twists
A seated twist with the feet lifted to train the obliques.
Sit, lean back, lift the feet, and rotate the torso side to side. Tap the deck on each side if you can. - Standard Floor Push-Ups
Standard floor push-ups.
Hands shoulder-width on the deck. Body straight. Lower the chest nearly to the ground, then press up. - Standing Fallout
A standing ring fallout that stretches and loads the chest and core.
Grip the rings and lean forward, letting the arms reach up and out while the body stays rigid, then pull back. - Tricep Press
A great exercise for strengthening the triceps at the push station.
Hands on a bar, step back, and bend the elbows to lower the head toward the bar. Keep elbows tucked and press out with the triceps. - Walking Push-Ups
A push-up that walks laterally between reps.
Do a push-up, walk the hands and feet one step to the side, then another push-up. Alternate directions. - Wall Push-Ups
A wall push-up that reduces load while still training the chest and arms.
Stand facing the wall, hands at shoulder height. Keep the body straight and bend the elbows to bring the chest toward the wall, then press away. - Wide Grip Push-Ups
Develops the chest, triceps, shoulders, and core.
Use a wide arm position. Make yourself long and straight from head to heels. Go all the way down and all the way up. Midsection tight. Exhale on the way up.
Lunge Station
- Boat Hold
A V-sit boat hold for the core.
Sit, lean back, lift the legs, and hold a V. Arms reach forward. Stay tall through the chest. - Box Lunges
Lengthens and strengthens the legs, hips, and shoulders.
Stand in front of a box, hands behind your head, elbows back. Take a big lunging step onto the box, return to the start, and switch sides. Go down as far as you can and get a stretch each rep. - Broad Jump
An explosive horizontal jump for the legs and hips.
Load the hips, swing the arms, and jump as far forward as you can. Land softly and reset. - 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 crossing lunge that targets the outer hip.
Step one foot diagonally behind the other, drop the back knee, then push back to standing and switch. - Curtsy Lunges
A curtsy lunge that loads the outer glute.
Step one foot back and across, lower until the front thigh is nearly parallel, then stand and switch. - Curtsy Oblique Lunges
A curtsy lunge that finishes with an oblique crunch.
Step back and across into a curtsy lunge. As you stand, drive the back knee out and crunch the elbow to meet it. - Iron Mikes
Jumping split lunges that switch legs in the air.
Start in a lunge. Explode up, switch legs in mid-air, and land softly in a lunge on the other 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 L-sit hold on the bars or deck.
Hands on the bars or deck. Press down, lift the body, and keep the legs straight and parallel to the ground. - Lateral Side Lunges
Develops the legs, hips, and core while improving side-to-side movement.
Stand with a box on both sides, or use the deck. Side lunge onto one side, return to the middle, and switch. Toes and knees point straight ahead. Hips back, chest up, arms straight out in front. The stretch leg stays straight. - Lunge Combo
A forward, side, and reverse lunge on each round.
Lunge forward, return. Lunge to the side, return. Lunge back, return. Then switch the lead leg. - Lunge Kicks
A lunge that adds a front kick at the top.
Step back into a reverse lunge. Drive up and kick the back leg forward, then return to the lunge. - Lunge to Knee Raises
A reverse lunge that finishes with a high knee.
Step back into a lunge. As you stand, drive the back knee up toward the chest, balance, then step back again. - 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
Strengthens the legs and hips while improving overall mobility.
Stand on a box or the deck with arms in a T. Take a big step back, drop into a lunge, then step back up and switch legs. Fully extend through the arms. Keep your midsection tight and torso vertical. - Saxon Stretch
Opens the hips, shoulders, and sides.
Arms overhead. Take a big lunge onto a box, then reach one arm down toward that side while the other reaches up. Hold a breath, then switch sides. Stay long and straight. - Saxon Twist
An overhead side bend that stretches the obliques.
Stand tall with arms straight overhead. Keep the hips facing forward and bend the torso from side to side. - 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
Strengthens the legs and hips while improving balance and flexibility.
Hands on your hips. Take a big step forward, return to the start, and switch sides. Torso stays upright, midsection tight. Stand up tall and straight between reps. Exhale as you push back to the start. - Vertical Twist
A lunge with a thoracic twist to open the upper back.
Drop into a lunge. One hand on the deck, reach the other hand to the sky, and twist the torso open. Switch sides. - Walking Lunges
Lengthens and strengthens the hips and legs.
Step onto the boxes and off the boxes, switching legs with each step. Keep the torso upright. Take big steps and go all the way down.
Pull Station
- Assisted Pull-Ups
Develops the back, biceps, and forearms.
Face away from the wall and use your legs on the wall to support yourself. Pull up as high as you can, then control the descent all the way down. Exhale on the way up. Get a stretch at the bottom. Make yourself long and straight in the bottom position. - Bicep Curls
A ring or low-bar curl that isolates the biceps.
Grip the rings and lean back. Elbows high. Curl the hands toward the forehead, then lower. - Face Pulls
A great exercise for improving posture and head position.
Grip the rings with a slight backward lean. Bend the elbows to 90 degrees and pull your face toward the rings. Come all the way down each rep. Squeeze the shoulder blades. Stagger the feet to spot yourself. - Half Knee Pallof Presses
A half-kneeling anti-rotation press.
Kneel on one knee sideways to the anchor. Press the handle straight out from the chest and resist the twist, then bring it back. - 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
Hanging knee-ups for the lower abs.
Hang from the bar. Pull the knees toward the chest without swinging, then lower slowly. - Low Inverted Rows
A low inverted row.
Hang under the low bar with heels on the deck. Keep the body rigid and pull the chest to the bar. - Wide Grip Pull-Ups
A great exercise for developing the lats and biceps.
Pull up as high as you can, then come all the way down between reps. If you can't get your chin over the bar, pull as high as you can — even a couple of inches. Get a stretch at the bottom after each rep. - Reverse Fly
Opens the chest while strengthening the upper back. Great if you sit a lot.
Grip the rings and walk back to a slight backward lean, feet staggered. Open the arms wide, squeeze the shoulder blades, and control the descent. Keep the midsection tight. - Ring Rows
A one-arm rowing movement that strengthens the back, biceps, legs, and core.
Grab one ring. Push your hips back, knees bent. Fully extend the arm, then row through a full range of motion. Switch sides every two reps. Stay straight from tailbone through the head. Control rotation. - Seated Row
A seated row that isolates the mid-back.
Sit tall on the bench, pull the handles to the lower ribs, and squeeze the shoulder blades. - Seated Rows
Seated rows with the elbows close to the sides.
Sit facing the anchor. Pull the rings or handles to the torso, elbows tight, then extend. - Single Arm Reach Rows
A one-arm row with a reach at the bottom to stretch the upper back.
Grip one ring. Lower and reach the free hand toward the ground, then row back up and square the shoulders. - Single Arm Row
A one-arm row that trains the back and anti-rotation through the core.
Grip one ring or bar and lean back. Keep the body square and pull the chest toward the hand. Switch sides. - Standing Knee Ups
Standing high-knee drives while the upper body stays braced.
Stand tall and drive one knee toward the chest, then the other. Keep the torso quiet. - Standing Row
A standing ring or bar row for the back, biceps, and core.
Face the anchor, grip the rings, and lean back. Pull the chest to the hands with the body in a straight line. - Twist Reach
A twist-and-reach row that opens the torso before pulling back to center.
Hold one ring, lean back, rotate and reach the free hand away, then pull up while rotating back to square. - 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 underhand inverted row that loads the biceps and upper back.
Underhand grip on the row bar. Body straight. Pull the chest to the bar and lower with control.
Agility Station
- Broad Jump
Develops explosive strength throughout the entire body, especially the legs and hips.
Make a big jump and land in a squat with your hips back. Land lightly. Jump, turn around, and jump again. Use an arm swing. Absorb the landing with your hips. Feet parallel, about hip-width. - 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
Strengthens the legs while improving balance and coordination.
Follow the pattern with small, light hops. Keep your feet together and parallel. Midsection tight. Stay relaxed and hold a steady tempo. - Hand Taps to Shoulder Tap
A plank drill tapping the deck, then the opposite shoulder.
In a high plank, tap the ground in front, then tap the opposite shoulder. Alternate sides. - High Knee Shuffles
A lateral shuffle with high knees.
Shuffle sideways while driving the knees up to hip height. Pump the arms. - High Knees
Running in place with high knees.
Drive the knees to hip height, stay on the balls of the feet, and pump the arms. - Hourglass Drills
An hourglass footwork pattern for change of direction.
Shuffle forward, diagonally back, across, and diagonally forward in an hourglass. Stay low. - Ladder Drills
Fast feet through the agility ladder.
Run through the ladder with quick, light steps. Two-feet-in or in-and-out patterns. - Ladder Push-Up Drills
A plank walk through the ladder with push-ups.
Plank over the ladder. Walk the hands through the rungs and add a push-up at intervals. - Lateral Hops
Side-to-side hops over a line.
Feet together, hop side to side as quickly as you can. Stay light on the toes. - Lateral Shuffles
A low side-shuffle that trains change of direction.
Athletic stance. Step laterally and bring the other foot to meet it without crossing the feet. Stay low. - 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. - One-Legged Dot Jump
Develops the legs and coordination on one foot.
Place one foot on the nearest dot and hop the pattern. Stay light, midsection tight. Switch sides and follow the pattern again. - Quick Feet
A rapid chop in place.
Athletic stance. Chop the feet up and down as fast as possible, barely leaving the ground. - Skaters
Lateral leaps that mimic a speed skater.
Leap onto one foot, sweep the other leg behind, then explode back the other way. - Speed Skaters
A great drill for improving side-to-side movement and overall athletic ability.
Jump side to side. Stay low, touch the ground in front of the lead foot, and cover some distance. Hips back. Stay relaxed. - 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
Develops the entire body head to toe while seriously challenging strength and endurance.
Do a burpee, then jump up and spread your arms and legs wide like a starfish. Land lightly in a squat with hips back. All the way down on the push-up, pop back up, jump into the starfish. - Step Taps
Quick toe taps on a low box or step.
Face a low box and alternate tapping the left and right toes on the edge. Stay light. - 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 burpee that finishes flat with the arms reaching forward.
Drop into a burpee, lower the chest, reach the arms forward, 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 walkout plank with an opposite knee-to-elbow crunch.
Hinge, walk the hands out to a plank, drive one knee to the opposite elbow, then walk back up to standing. - X-Drill
A fun drill for improving coordination and endurance.
Follow the X pattern with light, accurate hops. Stay tall, feet parallel, knees pointing straight ahead. Keep a quick rhythm.
Bend Station
- Alternate Leg Extension
A prone single-leg lift for the glutes and low back.
Lie on your stomach. Lift one straight leg by squeezing the glute, lower, and switch. - 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. - Bend and Reach
Lengthens and strengthens just about the entire body.
Feet hip-width and parallel, legs stay straight. Bend and reach forward as far as you can, then stand up tall and straight between reps. Elbows back, back flat. - Back Extensions
A floor back extension for the spinal erectors.
Lie face down, hands gently behind the head. Lift the chest by squeezing the low back, 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 crunch that finishes with a straight-leg kick.
Bring the knees in and crunch up, then kick the 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
Mountain climbers with the hands on a box.
Hands on a box or bar. Hold a strong plank and drive the knees toward the chest. - Floor Glute Ham Raises
A kneeling glute-ham raise on the floor.
Kneel, anchor the feet, and slowly lower the torso forward. Catch yourself and assist back up, pulling with the hamstrings. - Glute Ham Raise
Develops the hamstrings, glutes, and pushing muscles.
Control the descent — go as slow as you can. Catch yourself, then push or assist back up. Stay straight from head to knees. Pull with your hamstrings. Don't push any harder than you have to. - Hyperextensions
Seriously strengthens the entire back of the body.
Fold your arms in front. Come up to a neutral position so you are straight from head to heels, then lower. Find a sustainable rhythm. Keep your feet parallel. Don't forget to breathe. - Hip Lift Crunches
A short hip lift toward the ceiling for the lower abs.
Lie on your back, legs straight up. Lift the hips a few inches toward the ceiling, 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 face-down double-leg lift for the glutes and low back.
Lie face down. Keep the legs straight and lift both thighs off the deck by squeezing the glutes, then lower. - Reverse Hyperextensions
A reverse hyper that lifts the legs while the torso stays supported.
Lie face down on a box with the hips at the edge. Lift the straight legs until they line up with the body, then lower. - Side Bends
Strengthens and lengthens the side of the body, especially the obliques.
Hands behind your head, elbows back. Go down just a bit, then back up — this is a small movement. Work about 20 seconds, then switch sides. Use a comfortable range of motion. - Side Crunches
A side-lying crunch for the obliques.
Lie on your side, knees slightly bent. Top hand behind the head. Crunch the torso up, then lower. - Side Lying Leg Swings
A side-lying leg swing for hip mobility.
Lie on your side. Swing the top straight leg forward and back through a comfortable range. Pelvis stays still. - Static Hyperextension
A static hold that seriously strengthens the entire back of the body.
Make yourself as straight as possible from heels through hips to head. Feet parallel. Hold. Hands at the sides, behind the head, or in a Superman position to make it harder. - Superman Hyperextension
Seriously strengthens the entire back of the body.
Extend, then bring the arms out to a streamlined position and reverse. Make yourself long and straight, midsection tight. Reach past the head as if you are swimming. - Single-Leg RDLs
Challenges balance, posture, coordination, and flexibility.
Stand tall with arms in a T. Raise one leg behind you into a hinge, then switch. Supporting leg stays straight. Fully extend through the arms and fingertips. - Sit-Ups
A full sit-up from the deck to the knees.
Lie on your back and curl all the way up toward the knees, then lower with 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.