Understand the movements inside the programs
Each guide explains purpose, setup, progression, common errors and practical substitutions.
Goblet Squat
A front-loaded squat that helps many beginners learn depth and torso control.
Chair Squat
A squat variation using a chair as a depth target and confidence aid.
Dumbbell Bench Press
A horizontal pressing exercise with independent arm movement.
Incline Push-Up
A scalable push-up variation that reduces the percentage of bodyweight lifted.
One-Arm Dumbbell Row
A supported pulling exercise that trains the upper back one side at a time.
Romanian Deadlift
A hip-hinge exercise performed with controlled lowering and a neutral trunk.
Split Squat
A stationary single-leg pattern that challenges strength and balance.
Overhead Press
A vertical press performed standing or seated.
Farmer Carry
Walking while carrying weight at the sides with controlled posture.
Dead Bug
A low-load trunk-control exercise coordinating opposite arm and leg movement.
Step-Up
A practical single-leg exercise that can be scaled by step height and load.
Calf Raise
An ankle plantar-flexion exercise used in walking, running and balance programs.