Learn the exercises

Set up with shoulder blades retracted and feet planted. Lower the bar to mid-chest under control, pause briefly, then press to lockout without flaring the elbows.

Lie flat, dumbbells stacked over the shoulders. Lower until the upper arms break the bench line, then press straight up without letting the dumbbells crash together.

Lie flat with a slight bend in the elbows. Open the arms in a wide hugging arc until you feel a stretch across the chest, then squeeze the dumbbells back together over the chest.

Set the bench to 30–45°. Press the dumbbells up and slightly inward to lockout, then lower to a deep stretch at shoulder level. Keep elbows around 45° from the torso.

Start in a tight plank with hands under shoulders. Lower the chest to the floor with elbows around 45°, then press back to full lockout while keeping the body in a straight line.

Hinge at the hips to about 45° with a neutral spine. Row the bar to the lower chest / upper abs, elbows tracking back, then lower to a full stretch without rounding the back.

Lie across or along a flat bench cradling one dumbbell. Lower the weight in an arc behind the head until you feel a deep stretch across the lats, then pull it back over the chest.

Brace with the same-side knee and hand on the bench. Row the dumbbell to the hip, elbow tracking back, then lower under control to a deep stretch.

Hang from the bar with an overhand grip slightly wider than shoulders. Drive the elbows down and back to pull the chest toward the bar, then lower under control to a full hang.

Stand with a slight forward lean and soft elbows. Raise the dumbbells out to the sides to shoulder height, leading with the elbows, then lower under control.

Start with the bar racked at the front shoulders, elbows slightly in front. Brace the core, press straight up, and finish with the bar over the mid-foot at lockout.

Hinge to about 45° with a flat back and soft elbows. Sweep the dumbbells out and back, leading with the rear delts, until the arms are roughly parallel to the floor.

Sit on an upright bench with dumbbells at shoulder height, palms forward. Press overhead until the arms lock out, then lower to ear height under control.

Stand with a shoulder-width supinated grip. Curl the bar to shoulder height by flexing the elbows; keep the upper arms tight to the torso. Lower to a full stretch.

Start with palms facing in. Curl one dumbbell up while supinating the wrist so the palm faces up at the top. Lower under control and alternate sides.

Keep palms facing each other throughout. Curl the dumbbells up to the shoulders while keeping the elbows pinned to the sides, then lower to a full stretch.

Lie flat with dumbbells pressed over the chest, palms facing each other. Bend at the elbows to lower the dumbbells beside the head, then extend to lockout.

Hinge forward with a flat back. Pin the upper arm to the torso and extend the forearm straight back until the arm is locked out, then return to a 90° bend.

Hold one dumbbell vertically overhead with both hands. Bend at the elbows to lower it behind the head, then extend the elbows to drive it back overhead.

Lie flat with the bar pressed over the chest. Keeping the elbows fixed in space, lower the bar toward the forehead by bending at the elbows, then extend back to lockout.

Support yourself on parallel bars with an upright torso. Lower until the upper arms are parallel to the floor, then press back to lockout without letting the elbows flare.

Set the bar on the upper back and brace hard. Sit between the hips with knees tracking the toes; descend until the hip crease is below the knee, then drive up through mid-foot.

Place the rear foot on a bench behind you and split the stance. Lower until the back knee approaches the floor with weight in the front mid-foot, then drive up through the front leg.

Hold one dumbbell vertically at the chest with both hands. Sit straight down between the hips with an upright torso; keep elbows inside the knees at the bottom.

Take a long step forward and lower the back knee toward the floor, keeping the front shin roughly vertical. Drive off the front foot to step into the next lunge.

Hold a dumbbell in each hand at the hips. Push the hips back with a soft knee bend, letting the dumbbells track close to the legs, then drive the hips forward to stand.

Lie prone on a flat bench gripping a light dumbbell between the feet. Curl the heels toward the glutes by flexing the knees, then lower the dumbbell under control.

Start standing with the bar at the hips. Push the hips back while keeping a soft knee bend; let the bar slide down the thighs until you feel a hamstring stretch, then drive the hips forward.

Set the upper back against a bench with the bar across the hips on a pad. Drive through the heels until the hips are fully extended and the torso is parallel to the floor, then lower under control.

Hold dumbbells at the sides and stand tall. Press through the balls of the feet to rise onto the toes, pause at the top, then lower under control through a full range.

Stand on the balls of the feet on a step or flat ground. Rise as high as possible onto the toes, pause briefly, then lower until you feel a deep stretch in the calves.

Hang from a bar with shoulders packed. Raise the legs by curling the pelvis up and forward until they are at least parallel to the floor, then lower under control without swinging.

Set up on the forearms with elbows under the shoulders. Brace the abs and glutes hard so the body forms a straight line from heels to head; breathe through the diaphragm.

Set the bar over the mid-foot with shins close. Hinge down, take the slack out of the bar, then push the floor away and stand tall; finish with the hips fully extended.

Hold a dumbbell in each hand at the sides. Hinge at the hips with a flat back to lower the dumbbells toward the floor, then drive the hips forward to stand tall.

Hug a single dumbbell to the chest. Keep a flat back and soft knees; hinge at the hips until the torso is parallel to the floor, then drive the hips forward to stand.

Place the bar on the upper back as in a squat. Push the hips back with a soft knee bend and a flat back until the torso is roughly parallel to the floor, then drive the hips forward.

20s forward, 20s backward. Big slow circles.

Activates rear delts and rotator cuff.

Slow and high. Pause at the top.

Slow hinges. Wake up the hamstrings and low back.

Slow tempo. Wake the pecs and triceps up.

Slow tempo, full depth. Knees out.

Alternate arching and rounding the spine. Move with breath.

Seated or standing. Close the eyes, breathe long and slow through the nose.

Side-to-side. Stretches the adductors and inner thighs.

Hug yourself, then fling open. Opens the chest.

15s each arm. Pulls the posterior delt.

Hard isometric pull. Fire the lats.

Mimic curls and an overhead press. Wake the arms up.

No weight. Grease the groove for laterals.

Drive hips up. Squeeze hard at the top.

Lie on your back and hug the knees in toward the chest. Hold the shins or behind the knees and draw big slow circles with the knees, letting the pelvis move with them. A few in one direction, then reverse. Wakes up the hip joints and the low back.

Get the heart rate up. Loose arms, easy pace.

20s each leg. Brace against something for balance.

20s each leg. Open the hips.

Grab the lightest DBs and mimic your first lift for 10–15 reps.

Gentle rolls in both directions to release the upper body.

Push-up, then hips up into down dog. Lats stretch at the top.

Pull the elbows back and squeeze the shoulder blades together.

Keep the lower back and elbows against the wall as long as possible.

Big slow arc from front to back overhead. Light tension only.

Forward 15s, backward 15s. Big circles.

20s each direction. Big slow circles.

15s each side. Reach behind the head.

Both directions, then stretch each forearm 10s.

On hands and knees. Inhale to cow, exhale to cat. Move with breath.

Sit tall, lean back slightly and lift the legs to form a V with the body. Reach the arms forward parallel to the floor, lifting the chest and bracing the core.

Lie face down, bend the knees and reach back to hold the ankles. Press the feet into the hands to lift the chest and thighs off the mat, forming a bow shape.

Lie on the back with knees bent and feet flat near the hips. Press through the feet and lift the hips to the sky, rolling the shoulders under and opening the chest.

Sit tall, bring the soles of the feet together and let the knees fall open. Hold the feet, lengthen the spine, and either remain upright or fold forward from the hips.

Kneel with knees hip-width. Press the hips forward, lift the chest to the sky, and reach the hands back to the heels with the gaze long over the brow.

Stand with feet together, sit the hips back and down as if into a chair. Keep the chest lifted and reach the arms overhead alongside the ears.

From plank, shift forward on the toes and lower with elbows hugging the ribs until the upper arms are parallel to the floor. Hold the hover with the body in one line.

Kneel with big toes touching and knees wide. Sit hips back to the heels and stretch the arms forward, melting the forehead to the mat. Breathe slow and deep.

Lie face down, hands stacked under the shoulders. Press lightly into the palms and lift the chest, keeping the elbows hugging the ribs and the lower body grounded.

Lie flat on the back, arms relaxed at the sides with palms up, feet falling open. Release every muscle, soften the breath, and rest in complete stillness.

Step one foot back and lift the back heel high. Bend the front knee over the ankle, square the hips, and reach the arms overhead alongside the ears with a gentle backbend.

From hands and knees, tuck the toes and lift the hips up and back. Press the floor away through the palms, lengthen the spine, and ease the heels toward the floor.

Bend the knees, cross one thigh over the other and hook the foot behind the calf if possible. Wrap the opposite arm under the other, palms toward each other, and lift the elbows in line with the shoulders.

From hands and knees, widen the knees out to the edges of the mat with the inner edges of the feet pressing into the floor. Lower onto the forearms and let the hips drop back gently.

From standing, take a wide stance and lower into a deep squat with the chest lifted. Bring the palms to the heart, pressing the elbows lightly against the inner knees to open the hips.

From triangle, bend the front knee and walk the front hand forward. Lift the back leg parallel to the floor, stack the hips, and reach the top arm to the sky.

Sit tall with one leg extended forward and the opposite foot tucked to the inner thigh of the long leg. Square the chest over the long leg and fold from the hips toward its foot.

Lie on the back, draw the knees toward the armpits and grip the outer edges of the feet. Stack the ankles over the knees, soles to the sky, and gently rock side to side.

Take a wide stance with the toes pointing forward, then bend the knees and sink the hips into a wide isometric squat. Keep the chest tall and the knees tracking over the toes. Hold and breathe — this strengthens the adductors and quads through the wide-leg range.

Sit close to a wall, swing the legs up and lie back so the heels rest against the wall and the body forms an L. Let the arms relax. (If no wall is available, lift the legs vertically and rest the hands on the shins.)

From down dog, step one foot to the outside of the same-side hand. Lower the back knee if needed and walk both forearms down inside the front foot, sinking the hips toward the mat.

From downward dog, step the front foot between the hands and lower the back knee. Sink the hips forward and down, lift the chest, and reach the arms overhead.

Stand tall with feet rooted, weight even across both feet. Lengthen the spine, draw the shoulders back and down, and breathe slowly. Reach the crown toward the sky.

From the seated wide-V, hinge fully from the hips. Walk the hands forward between the legs and lower the chest, then the forehead, toward the mat. Keep the feet flexed and the knees pointing up.

Fold forward in your wide straddle to a comfortable first stop. Press the backs of the legs down into the floor for five to six seconds, then release, exhale, and walk the hands forward into a deeper fold. Repeat for several rounds. This contract-relax method unlocks new range fast.

From downward dog, bring one knee forward toward the same-side wrist with shin angled across the mat. Extend the back leg long, square the hips, and fold forward over the front leg.

From hands and knees, walk the hands forward and let the chest melt toward the mat while the hips stay stacked over the knees. Forehead or chin rests softly; armpits open.

Lie on the back, draw the knees in and let them fall to one side as you extend the opposite arm out to a T. Turn the gaze toward the extended hand and breathe.

Sit tall. Stretch the arms forward, cross one elbow under the other, then bend the elbows and wrap the forearms so the palms (or backs of the hands) meet. Lift the elbows in line with the shoulders.

Sit with legs extended forward, flex the feet. Inhale to lengthen the spine, exhale to hinge from the hips and fold over the legs, reaching for the feet or shins.

From the seated wide-V, side-bend over one leg. Reach the top arm overhead toward the foot of the bottom leg while the bottom hand walks along the inner thigh or shin.

Sit tall, cross one foot outside the opposite thigh. Hug the bent knee with the opposite arm, plant the same-side hand behind you, and twist the torso toward the bent knee.

Sit in a wide straddle, knees up and feet flexed. With a long flat back, hinge forward from the hips, then squeeze the hamstrings to pull yourself back upright. Move for reps — this builds strength in the stretch.

Sit tall with the legs in a wide V, knees pointing up, feet flexed. Walk the hands forward, keep the chest open, and let the front of the torso lengthen.

Sit on the heels or cross-legged. Press the palms to the mat with the fingertips pointed back toward the knees and shift the weight gently back to stretch the wrists and forearms.

Sit in a wide straddle with a long spine. Reach with both hands over one leg, keeping the back flat, then float back to center and reach over the other. Move dynamically with the breath to warm the hamstrings and inner thighs.

Lie prone with the legs extended. Plant the forearms parallel with elbows under the shoulders, draw the chest forward and up, and lengthen through the crown.

Stand with feet hip-width. Inhale to lengthen the spine, exhale and hinge from the hips to fold forward, letting the crown release toward the floor with a soft bend in the knees.

Sit in a wide straddle and place the hands (or yoga blocks) on the floor beside the hips. Press down firmly and try to lift the hips and heels a moment off the floor, actively drawing the legs in. A strength drill for active straddle compression.

Sit in a wide straddle, hands planted beside the hips. Keeping the leg straight and the foot flexed, lift one leg a few inches off the floor, hold briefly, then lower with control. Builds the active strength that lets the legs lie heavy in a pancake.

Lie on the back, rest one ankle over the opposite thigh just above the knee to make a number four. Lift the bottom foot, thread the same-side arm through the gap, clasp behind the bottom thigh and draw both legs toward the chest until the outer hip stretches.

Lie on the back. Extend one leg to the sky and loop a strap (or hand) around the foot. Keep the opposite leg long on the mat and gently draw the lifted leg toward the chest.

From hands and knees, slide one arm underneath the body palm-up, lowering the same-side shoulder and temple to the mat. Keep the hips lifted over the knees and breathe into the upper back.

Stand tall, shift weight to one foot. Place the opposite sole against the inner thigh or calf (never the knee). Bring palms together at the heart or overhead and focus on a still gaze.

From a wide stance, hinge over the front leg with a long spine. Rest the front hand on the shin or floor and stack the top arm to the sky, opening the chest.

From a low push-up, straighten the arms and roll over the toes so the tops of the feet press into the mat. Lift the thighs, open the chest, and gaze forward.

Step one foot back, bend the front knee over the ankle. Square the hips forward, ground the back foot at 45°, and reach the arms overhead with a long spine.

From a wide stance, turn the front foot forward and the back foot in slightly. Bend the front knee over the ankle and extend the arms in a T, gazing over the front hand.

From a high lunge, shift weight onto the front leg and hinge forward as the back leg lifts to hip height. Reach arms forward, forming a long line from fingertips to back foot.

Take a wide stance with the feet parallel. Hinge from the hips with a flat back, then fold the torso between the legs. Crown of the head releases toward the floor; hands frame the feet.

Stand in a wide stance, feet parallel, hands behind the head or crossed at the chest. Hinge from the hips with a flat back until the hamstrings load, then drive the feet down and stand tall. Repeat for reps.

On hands and knees, inhale to drop the belly and lift the gaze (cow), then exhale to round the spine and tuck the chin (cat). Flow with the breath.

From hands and knees, step the feet back to a high plank with hands under shoulders. Brace the core and glutes so the body forms one straight line from heels to head.