Explore movement guidance across the TBE training path. Match the exercise, equipment, and variation in your plan, then use the setup and checkpoints to move with intent.
Your training companion
LESS GUESSWORK. BETTER REPS.
Use the Movement Lab beside your TBE plan to find the right setup, see the important positions, and move through each rep with a clear point of focus.
Use it with every session
FIND IT. SET IT. DO IT.
01Find the movement
Match your plan’s exact movement, equipment, and option—not just a similar name.
02Set the position
Use the setup cue and checkpoints before the first rep.
03Train with intent
Move with control, keep the focus point, and return to your program.
Exercise demonstrations
CHOOSE A MOVEMENT. WATCH THE REP.
Find the exact exercise, equipment and variation in the catalog below. Select its guide to view the matching movement.
Explore movement guidance
FIND YOUR EXERCISE. MOVE WITH CLARITY.
Search the movement in your plan, use the setup and execution guide, then carry the important checkpoints into your next session.
Showing 78 of 78 movements.
01lower
Squat pattern
Bodyweight squat to comfortable depth
Bodyweight
Start here
Stand with feet about shoulder-width apart and balanced weight through the heels and forefeet. Send the hips back and down with knees tracking toward the same-side toes.
Keep in mind
No dumbbell, box, bench, or support is used in this example.
Both weight-bearing heels and forefeet remain steady throughout the rep.
Knees follow their respective toes without collapsing inward.
02lower
Squat pattern
Goblet squat
Dumbbell
Start here
Send your hips down and back. Keep your chest up, heels flat, and knees tracking over your turned-out toes.
Keep in mind
Feet shoulder-width; toes turned out 15–30°
Hold one dumbbell vertically at the chest; elbows tucked
Knees track directly over the toes—never cave inward
03upper
Horizontal press
Push-up
Bodyweight
Start here
Lower as one rigid plank—no hip sag or pike. Keep your head neutral and stop with your chest just above the floor.
Keep in mind
Head, shoulders, hips and heels stay in one rigid line
Hands stay directly beneath the shoulders
Elbows track back toward the feet; no flare
04hinge
Hip hinge
Dumbbell RDL
Dumbbells
Start here
Soften your knees, then drive your hips straight back. Keep your back flat and slide the dumbbells close along your thighs and shins.
Keep in mind
Knees soften from about 20° to 40° without passing the toes
Head, back and pelvis stay in one flat, neutral line
05upper
Horizontal pull
Inverted row
Bar
Start here
Drive your elbows down and back. Pull your rigid body up until your chest touches the bar—no kick or bounce.
Keep in mind
Use an overhand grip just outside shoulder width
Head, hips and heels stay in one rigid angled line
Heels stay planted throughout the rep
Read the full movement guide
Sequence: Pulling → Lowering
Lower under control to straight arms without letting the hips sag; keep your heels planted.
Pull until the chest touches the bar; elbows drive down and back
Lower without hip sag, kipping or bouncing
06core
Anti-extension
Plank
Bodyweight
Start here
Squeeze your glutes, tighten your abs and quads, and press through the planted palms. Hold one straight line—no sag or pike.
Keep in mind
Head, shoulders, hips and heels stay in one straight line
Palms stay directly beneath the shoulders with comfortably straight arms
Squeeze glutes; brace abs and quads continuously
07lower
Squat pattern
Box squat
Box
Start here
Reach your hips back to the box while keeping your chest tall. Let the knees track over the toes and keep both heels planted.
Keep in mind
Stand close enough that the box meets the hips—not the thighs
Sit back under control; do not drop onto the box
Knees track over the toes; heels stay flat
08lower
Squat pattern
Chair squat
Chair
Start here
Place a sturdy chair that cannot roll behind you. Stand a comfortable distance in front with both feet flat and balanced.
Keep in mind
Use a stable chair with a seat and backrest, not a box or a wheeled chair.
Keep both feet grounded and the knees following the same-side toes.
Touch the seat gently rather than falling backward or bouncing.
09lower
Single-leg squat
Supported split squat
Supported
Start here
Place one hand on a stable chair or other suitable support. Set a staggered stance with the front foot flat and the rear toes resting on the floor.
Keep in mind
Keep the support steady and your hand in contact throughout.
The front heel and rear forefoot stay grounded; do not elevate the back foot.
Lower only within a range you can control; shorten it as needed.
10conditioning
Warm-up
March in place
Bodyweight
Start here
Stand balanced on level ground. Lift one foot with a gentle knee rise and place it down before lifting the other.
Keep in mind
Each foot actually leaves and returns to the floor in turn.
Keep the steps near your starting position rather than walking across the room.
Let the arms move naturally without exaggerated knee height or running.
11conditioning
Warm-up
Inchworm to plank
Hand walkout · Female example
Start here
Start standing, hinge comfortably, and place both open palms on the floor while your feet stay in place.
Keep in mind
The earlier Female-only video shows the hand-walk out and back but begins and ends bent over; stand fully to complete the rep. A Male video is not yet available.
Keep both shoes near their original floor positions instead of stepping or hopping backward.
Plant the moving hand flat before lifting the next; do not substitute a forearm plank or hover the palms.
12hinge
Hip hinge
Hip hinge drill
Unloaded warm-up
Start here
With no weights, soften both knees slightly and shift the hips backward. Let the trunk incline from the hip joints as one long unit; do not turn this into a deep squat.
Keep in mind
This demonstration uses two planted feet and no dumbbells.
The hips move back first while the knees remain softly bent.
The torso stays comfortably aligned instead of rounding at the lower back.
13lower
Single-leg squat
Reverse lunge with reach
Overhead reach
Start here
Start tall. Step one foot back into a comfortable reverse lunge, keeping the front heel on the floor while both arms travel overhead.
Keep in mind
Both arms rise overhead during each lunge; a plain reverse lunge is not this warm-up.
The front heel stays connected to the floor while the rear forefoot supports the step back.
Keep the torso tall and reach without forcing the shoulders or low back.
14lower
Warm-up
Alternating lunge and rotation
Reverse lunge with upper-back rotation
Start here
Start balanced with hands lightly together. Step one shoe backward into a comfortable lunge, keeping the front heel and rear toes on the floor.
Keep in mind
The trunk actually turns with the clasped hands; an arm swing or plain reverse lunge is not this movement.
The front heel stays planted; the rear foot supports on its forefoot.
Both sides are shown. The Female second side is a mirrored teaching edit at an upright reset.
15recovery
Recovery & mobility
Seated hamstring stretch
Floor mat
Start here
Sit upright with one leg comfortably long, the other leg bent, and both hands on the hips. Keep the long leg supported on the floor.
Keep in mind
Keep one leg extended while the other remains relaxed and bent.
Let the incline come from the hips; do not collapse into a deep rounded fold or pull on the toes.
Both hands stay at the hips and the extended heel remains supported.
16recovery
Recovery & mobility
Slow walk
Comfortable walking
Start here
Find an unobstructed, level path. Stand comfortably and begin taking natural short steps forward rather than marching in place.
Keep in mind
Both feet alternate naturally and settle on the floor during the slow walk.
Keep the shoulders relaxed; there is no need for a power-walking stride or raised knees.
The short video shows walking only, not a breathing cadence or a full prescribed duration.
17recovery
Recovery & mobility
Doorway chest stretch
Doorway
Start here
Stand beside a stable doorway with both feet planted. Place one palm or forearm against the frame at a comfortable height.
Keep in mind
One arm contacts a stable doorway throughout each example; the other is free.
Both feet stay balanced on the floor while the chest turns away from that arm.
Stop at a gentle stretch rather than pushing on the shoulder or leaning sideways.
18recovery
Recovery & mobility
One-arm supported lat stretch
Stable support
Start here
Stand balanced near a stable rail or wall at a comfortable height. Rest one palm on the support while keeping the other arm free.
Keep in mind
Only one arm contacts the stable support at a time; the other stays free.
Both feet stay grounded as the hips move back to make a gentle supported lat stretch.
Do not replace the hip-back stretch with a doorway chest rotation.
19hinge
Unilateral hip hinge
Wall-supported single-leg hinge
Wall support
Start here
Stand beside a stable wall. Balance on one whole planted foot with a softly bent knee, touch the wall with one hand and let the other foot float free.
Keep in mind
One support hand stays at the side wall and the whole standing foot remains planted.
The free foot lifts backward; this is a hip hinge rather than a lunge or an unloaded two-foot drill.
The short example returns upright and changes sides at a visible cut.
20hinge
Unilateral hip hinge
Chair-supported single-leg hinge
Chair support
Start here
Set a sturdy chair that will not roll in front of you. Keep one entire working shoe flat on the floor, soften that knee and rest the palms gently on the chair back for balance.
Keep in mind
The chair legs remain on the floor and the palms stay supported on top of its back throughout the example.
The working shoe and rear heel stay planted; the opposite leg reaches back rather than resting on the chair or stepping into a lunge.
The athlete illustrates one side only; reposition to work the opposite leg and follow your printed 6 per side.
21recovery
Recovery & mobility
Half-kneeling hip flexor stretch
Half kneel
Start here
Place one rear knee on a steady pad with the other foot flat in front. Keep your torso upright and rest your hands comfortably at the hips.
Keep in mind
The rear knee and the planted front foot remain anchored in the short example.
Move the pelvis a small amount while the torso stays upright; do not use a deep bouncing lunge.
A visible reset/cut separates the two sides; reposition for the opposite knee down.
22recovery
Warm-up
Wall-facing ankle rocks
Ankle mobility
Start here
Face a sturdy wall with one foot forward on level ground. Keep the whole front foot—including the heel and toes—on the floor and touch the wall lightly for balance.
Keep in mind
Keep both heel and toes of the working foot on the floor for the entire gentle ankle rock.
The front knee travels toward the wall, then returns; do not replace this with a heel raise or a held calf stretch.
The other foot and the support hand remain in natural contact.
23recovery
Recovery & mobility
Wall calf stretch
Wall
Start here
Face a stable wall with both palms supported. Step one leg back with its knee comfortably straight and keep the entire rear shoe heel on the flat floor.
Keep in mind
Both hands remain supported at the wall; neither shoe touches the wall.
Keep the rear knee long and its heel down at the forward stretch position.
Do not replace this with knee-forward ankle rocks or a raised-heel calf raise.
24lower
Warm-up
Squat to overhead reach
Squat and reach
Start here
Stand with empty hands and both whole shoes on the floor. Lower the hips and knees together into a squat within a depth you can control while keeping the heels down.
Keep in mind
This movement has an overhead reach; a plain, box, chair or goblet squat is not an identical video.
Both feet and heels remain grounded; knees follow the same-side toes.
Reach with both arms after beginning to stand rather than bending backward at the shoulders.
25recovery
Warm-up
Arm circles
Shoulder mobility
Start here
Stand comfortably on level ground with room beside and above you. Keep both shoes still and the shoulders relaxed.
Keep in mind
Both arms remain attached and trace circular paths; this is not a Wall slide or Band pull-apart.
The Female example uses a visible neutral reset and a reverse-motion edit to show the second direction; the Male example demonstrates both directions independently.
Follow the printed 10 each direction, not the number of loops in either short example.
26upper
Upper-body press
Incline push-up
Bench-supported example
Start here
Set both palms on a sturdy, stationary elevated support and step both shoes back into a straight body line. The video uses a relatively low bench, not a wall.
Keep in mind
The bench remains still and both palms stay planted throughout a full lowering and return.
The printed Wall push-up option uses a different support surface; use your assigned height rather than copying the bench height automatically.
Do not substitute a floor push-up, bench dip or explosive incline power push-up for this controlled example.
27recovery
Warm-up
Wall-facing forearm slides
Shoulder mobility at wall
Start here
Face a stable wall with both shoes grounded and gently rest both forearms and hands against it in a comfortable bent-arm position.
Keep in mind
This demonstration shows the wall-facing forearm-slide version of Wall slides; a back-to-wall wall angel is a different variation.
Keep both arms visibly connected to the wall and the shoulders moving naturally throughout the ascent and descent.
The Band pull-apart and Face pull primary exercises are different; this clip teaches only the separately printed Wall-slide option where offered.
28conditioning
Warm-up
Band pull-apart
Elastic band · Male example
Start here
Stand balanced with one continuous light elastic band held at chest height in both hands, elbows softly bent.
Keep in mind
The elastic band stays connected to both hands throughout the movement.
The hands move away from one another in front of the chest; they do not pull an anchored band toward the ribs.
The non-stretch Towel choice and the Wall-slide modification, where printed, are separate techniques and not shown by this video.
29recovery
Recovery & mobility
Seated upper-back rotation
Seated option
Start here
Sit upright on a stable chair with both feet flat and arms crossed gently before your chest. Keep the pelvis facing forward.
Keep in mind
The printed Seated option is shown; the separate quadruped setup is not depicted by this lesson.
Both shoes, chair and hips stay steady while the torso turns right and left.
Follow the assigned 6 per side, Controlled effort and 15-second rest instead of counting repetitions in this short example.
30recovery
Recovery & mobility
Quadruped upper-back rotation
Tabletop primary, Female example
Start here
Start with both knees and one palm on a mat; keep the pelvis quiet as the free arm opens with your upper back.
Keep in mind
This interim video shows a Female athlete only; a separate Male quadruped video is not available yet. Your chosen athlete is not silently relabeled.
The reaching hand moves near or beyond the top edge briefly; check the visible torso turn and continuously planted support points.
The Seated alternative is a different setup with its own reviewed athlete pair.
31lower
Single-leg squat
Reverse lunge
Bodyweight
Start here
Step one foot back and lower straight down. Keep your torso tall and the front knee stacked over the ankle.
Keep in mind
Step back far enough to keep the front shin nearly vertical
Front knee stays over the ankle and tracks with the toes
Back knee hovers just above the floor
32core
Hip extension
Glute bridge
Bodyweight
Start here
Brace your ribs down, press through the heels, and drive the hips up until shoulders, hips and knees form one line.
Keep in mind
Feet stay flat and about hip-width apart
Drive through the heels without lifting the toes
Finish in a straight line from shoulders through hips to knees
33core
Contralateral core
Dead bug
Bodyweight
Start here
Start with both knees suspended over the hips and both arms raised. Slowly reach one arm back as the opposite leg extends; keep your low back neutral and stop before it arches.
Keep in mind
Head and shoulders stay supported on the mat and the low back remains neutral and steady
Start with both arms upward and both hips and knees comfortably bent above the floor
Extend one arm and the opposite leg slowly together, never the same-side pair
34upper
Horizontal pull
Band row
Resistance band
Start here
Stand tall and pull the handles to your lower ribs. Drive elbows back and squeeze the shoulder blades without shrugging.
Keep in mind
Stand tall with ribs stacked over the pelvis
Keep shoulders down and away from the ears
Pull elbows straight back close to the torso
35core
Dynamic plank
Mountain climber
Bodyweight
Start here
Keep the hips level as one thigh drives toward the chest. Let the shin hang naturally below the knee and keep the other leg long.
Keep in mind
Straight arms stay vertical beneath the shoulders
Head, shoulders and hips stay in one strong line
Driven thigh comes forward toward 90°; shin hangs naturally down
36conditioning
Loaded carry
Farmer carry
Dumbbells
Start here
Stand tall and take a short, quiet step. Keep both dumbbells close, shoulders back, and ribs stacked over the pelvis.
Keep in mind
Stand tall with shoulders back and down
Keep dumbbells close to the thighs without swinging
Brace the core; do not lean to either side
37conditioning
Total body
Step-back burpee
Low impact
Start here
Hinge, plant both palms, then step one foot back and the other. Pause in a straight plank—no jump and no push-up.
Keep in mind
Five readable phases: stand, plant, step back, plank, step in, stand
Plant both hands before either foot moves back
Step one foot at a time; never jump
38lower
Single-leg squat
Split squat
Bodyweight
Start here
Drop the hips straight down with a perfectly vertical torso. Finish with the front thigh level, front knee over ankle, and back knee directly beneath the hip.
Keep in mind
Hip path is straight down—no forward drift
Torso stays vertical from start to finish
Bottom position: front thigh horizontal and shin vertical
39lower
Squat pattern
Air squat
Bodyweight
Start here
Send your hips down and back between your heels. Keep your torso proud, heels flat, and knees tracking with your turned-out toes.
Keep in mind
Feet stay shoulder-width with toes turned slightly out
Hips travel down and back while the chest stays upright
Knees track over the toes without caving inward
40hinge
Unilateral hinge
Single-leg hinge
Bodyweight
Start here
Soften the standing knee and reach the free heel straight back as your torso tips forward. Keep both hips square to the floor.
Keep in mind
Standing knee keeps a soft bend—never locks backward
Torso and lifted leg form one long line near horizontal
Hips remain square; lifted toes point toward the floor
41lower
Traveling alternating lunge
Walking lunge
Bodyweight
Start here
Stand tall with both feet grounded and your weight centered.
Keep in mind
One foot always stays in contact with the ground—never hop or bounce
Leading foot travels low and lands one natural stride ahead
At the bottom, front knee stacks over the ankle; back knee hovers
42core
Unilateral hip extension
Single-leg glute bridge
Bodyweight
Start here
Keep one leg long and drive through the planted heel. Lift the hips until the shoulders, hips, and working knee form one line.
Keep in mind
Working foot stays flat and directly beneath the knee
Non-working leg remains long without swinging
Shoulders, hips and working knee align at the top
43core
Contralateral core
Bicycle dead bug
Bodyweight
Start here
Press your low back into the floor as one arm reaches overhead and the opposite leg extends. Move slowly—no rib flare.
Keep in mind
Low back remains pressed into the floor throughout
Opposite arm and leg extend together
The bent hip and knee stay close to 90°
Read the full movement guide
Sequence: Opposite reach → Controlled switch
Return through the 90-degree tabletop position, then switch sides without letting your low back lift.
Switch through a controlled tabletop—never bicycle quickly
Stop the reach before the ribs flare or back arches
44upper
Vertical press
Bench dip
Bench
Start here
Keep your butt just off the front edge and your torso vertical. Bend the elbows straight back to about 90 degrees without shrugging.
Keep in mind
Hands grip the front edge with fingers pointing forward
Butt stays just off the edge; torso hangs vertically in front
Shoulders stay down and away from the ears
45conditioning
Anti-rotation
Plank shoulder tap
Bodyweight
Start here
Brace hard and lift one hand to the opposite shoulder. Keep both hip points level and your support arm stacked.
Keep in mind
Feet set slightly wider than hip-width for balance
Support hand stays directly beneath the shoulder
Tap the opposite shoulder with a clear hand contact
Read the full movement guide
Sequence: Right-hand tap → Left-hand tap
Replace the hand quietly, then switch sides. Resist any hip twist as the opposite hand reaches.
Hips stay level with minimal rotation
Set each hand down before switching sides
46conditioning
Total body
Jumping jack
Bodyweight
Start here
Jump the feet out as both arms sweep smoothly overhead. Land softly with knees tracking over the toes.
Keep in mind
Feet and arms move out at the same time
Arms finish overhead without shrugging
Land softly through the forefoot and heel
47conditioning
Total body
Full burpee
Bodyweight
Start here
Drop decisively into a squat and plant both palms before the feet move.
Keep in mind
Snap through five clear phases while staying controlled at every landing
Both palms plant before both feet kick back together
Plank stays rigid; chest hovers above the floor in the push-up
48lower
Single-leg squat
Goblet reverse lunge
Dumbbell
Start here
Hold the dumbbell tight at your chest as one foot steps back. Lower straight down with the front knee over the ankle.
Keep in mind
Dumbbell stays vertical and close to the chest
Step back far enough to keep the front shin nearly vertical
Front knee tracks over the toes; back knee hovers
49lower
Squat pattern
Tempo goblet squat
Dumbbell · 3-sec eccentric
Start here
Lower for a full three-count: hips down and back, knees tracking over toes, heels rooted, dumbbell tight to the chest.
Keep in mind
The descent visibly lasts three times longer than the ascent
Feet stay shoulder-width; toes turn out slightly
Knees track over the toes while heels remain flat
50hinge
Unilateral hinge
Dumbbell single-leg RDL
Dumbbells
Start here
Reach the free heel straight back as the torso hinges near horizontal. Keep hips square and slide both dumbbells close to the standing leg.
Keep in mind
Standing knee stays softly bent and tracks over the foot
Torso and lifted leg form one long line near horizontal
Both hip points stay square to the floor
51lower
Traveling lunge
Goblet walking lunge
Dumbbell
Start here
Stand tall with the dumbbell held securely at your chest.
Keep in mind
Dumbbell remains vertical and close to the chest
One foot stays grounded throughout—no hop or bounce
Front knee stacks over the ankle at the bottom
52core
Hip extension
Hip thrust
Bench
Start here
Drive through both heels and lift the hips until shoulders, hips, and knees form one straight line.
Keep in mind
Upper back stays anchored on the bench edge
Feet remain flat and knees track over the toes
Top position forms a straight line from shoulders to knees
53core
Anti-extension
Hollow body hold
Static hold
Start here
Press the low back into the floor, lift the shoulders and straight legs, and reach long through fingers and toes.
Keep in mind
Low back stays firmly pressed into the ground
Shoulder blades and straight legs remain lifted
Arms reach overhead without the ribs flaring
54upper
Deep horizontal press
Deficit push-up
Blocks
Start here
Lower as one rigid plank between the blocks. Let the chest travel below hand level while elbows track back.
Keep in mind
Blocks are stable and equal height
Chest lowers visibly below the hands for added range
Elbows bend back in a natural plane without flaring
55upper
Horizontal pull
Low inverted row
Low bar
Start here
Drive elbows down and back to pull the chest to the low bar. Keep the body rigid and heels secure on the platform.
Keep in mind
Low bar and elevated heels create a near-horizontal body angle
Body stays rigid from head through heels
Pull until the chest reaches the bar
Read the full movement guide
Sequence: Pulling → Lowering
Lower to straight arms under control while maintaining the near-horizontal head-to-heel line.
Elbows drive down and back without shrugging
Lower slowly without hip sag or momentum
56upper
Vertical press
Pike push-up
Bodyweight
Start here
Bend the elbows and lower the crown of the head toward the floor between the hands. Keep the hips moderately elevated and steady.
Keep in mind
Hold a wide inverted V with roughly a 90–110° hip angle
Hands remain planted slightly wider than shoulder width
Head lowers between the hands—not forward past them
57upper
Vertical press
Straight-leg bench dip
Bench
Start here
Keep the legs fully extended with heels grounded as you lower close to the bench. Bend elbows straight back to about 90 degrees.
Keep in mind
Hands grip the front edge with fingers forward
Hips stay just off the bench and close to its edge
Both legs remain fully extended with heels grounded
58core
Dynamic plank
Plank up-down
Bodyweight
Start here
Start in a solid forearm plank with elbows beneath shoulders.
Keep in mind
Head, hips and heels remain in one rigid line
Elbows and hands land directly beneath the shoulders
Move one arm at a time in a clear sequence
59lower
Heavy squat
Heavy goblet squat
Dumbbell
Start here
Brace before you move. Sit between the hips while the oversized dumbbell stays pinned to the chest.
Keep in mind
Large dumbbell stays vertical and tight to the sternum
Knees track over the toes while heels stay planted
Hip crease reaches just below knee height
60upper
Unilateral horizontal press
Archer push-up
Bodyweight
Start here
From a wide base, shift the chest over the right hand as that elbow bends; keep the opposite arm long.
Keep in mind
Hands stay planted much wider than shoulder width
Torso shifts laterally over the bending arm
Opposite arm remains nearly straight—never hyperextended
61upper
Horizontal press
Weighted push-up
Weight plate
Start here
Lower the rigid body as one piece while the plate stays centered high on the back.
Keep in mind
Weight plate stays centered across the upper back—not the low back
Head, shoulders, hips and heels remain in one rigid line
Hands stay beneath the shoulders; elbows track back
62lower
Rear-foot-elevated squat
Bulgarian split squat
Bench
Start here
Lower the hips straight down with the rear foot relaxed on the bench and the torso tall.
Keep in mind
Rear foot rests securely on the bench behind the body
Front foot is far enough forward for a near-vertical shin
Lower straight down until the front thigh is parallel
63core
Unilateral hip extension
Single-leg hip thrust
Bench
Start here
Drive through the planted heel and lift the hips while the free leg stays extended.
Keep in mind
Upper back remains anchored on the bench edge
Planted foot stays flat directly beneath the knee
Free leg stays extended in line with the torso
64core
Dynamic anti-extension
Hollow rocks
Bodyweight
Start here
Keep the hollow shape locked and rock gently toward the shoulder blades as one rigid unit.
Keep in mind
Low back stays rounded into the floor—never arches
Arms and legs remain long in one fixed hollow shape
Rock from shoulders to hips without kicking
65upper
Advanced vertical press
Feet-elevated pike push-up
Bench
Start here
With feet supported, bend the elbows and lower the crown between the hands while the hips stay high.
Keep in mind
Both feet stay secure on the elevated surface
Hips remain high to create a steep torso angle
Head lowers between the hands—not forward past them
66upper
Vertical press
Weighted bench dip
Bench + plate
Start here
Keep the plate stable on the lap as you lower close to the bench, elbows tracking straight back.
Keep in mind
Hands grip the front edge with hips just off the bench
Weight plate rests securely across the upper thighs
Elbows track straight back and stop near 90°
67core
Advanced anti-extension
Long-lever plank
Bodyweight
Start here
Walk the elbows forward beyond the shoulders, then lock the ribs and pelvis together.
Keep in mind
Elbows sit clearly forward of the shoulders
Forearms remain planted and parallel
Head, shoulders, hips and heels form one rigid line
68lower
Explosive squat
Squat jump
Bodyweight
Start here
Load into a full squat with the whole foot grounded and knees tracking over toes.
Keep in mind
Begin from a full squat with heels down
Explode upward through hips, knees and ankles together
Both feet clearly leave the floor during the airborne phase
69hinge
Deep unilateral hinge
Deficit dumbbell single-leg RDL
Dumbbells + platform
Start here
Keep the standing knee softly bent and reach the free heel back. Hinge past foot level as both dumbbells travel below the platform.
Keep in mind
Stand fully on a low, stable platform with room for both dumbbells
Standing knee stays softly bent—never locked or hyperextended
Torso and free leg stay in one long line as the hinge deepens
70lower
Rear-foot-elevated squat
Weighted Bulgarian split squat
Dumbbells
Start here
Keep both dumbbells quiet at your sides as the hips lower straight down. Track the front knee over the toes.
Keep in mind
Rear foot rests securely on the bench; front foot stays fully planted
Dumbbells hang vertically beside the hips without swinging
Front shin stays near vertical and the knee tracks over the toes
71core
Loaded hip extension
Weighted hip thrust
Bench + plate
Start here
Brace the plate across the hip crease and drive through both heels to full hip extension.
Keep in mind
Upper back stays anchored on the bench edge
Plate remains centered and level across the hip crease
Feet stay flat; knees track in line with the toes
72core
Anti-extension
Ab wheel rollout from knees
Ab wheel
Start here
Roll the wheel forward as your hips and shoulders travel together. Reach a straight line from knees to shoulders without sagging.
Keep in mind
Knees stay cushioned and fixed on the floor
Arms remain long with only a soft, natural elbow bend
At full reach, knees, hips and shoulders form one straight line
73upper
Alternating horizontal pull
Archer inverted row
Bar
Start here
Pull the chest toward the right hand as the right elbow bends; keep the left arm long without locking backward.
Keep in mind
Use a wide overhand grip with both hands fixed on the bar
Chest travels toward the working hand—not straight to the middle
Opposite arm stays nearly straight without hyperextending
Read the full movement guide
Sequence: Pull right → Center → Pull left → Center
Return to center under control with the body rigid.
Pull the chest toward the left hand as the left elbow bends; keep the right arm long.
Lower to the centered start without hip sag or rotation.
Head, hips and heels remain in one rigid line
Alternate sides smoothly without kicking, twisting or sagging
74upper
Close horizontal press
Close-grip push-up
Bodyweight
Start here
Lower as one rigid plank with hands close beneath the chest. Keep both elbows tracking tight beside the ribs.
Keep in mind
Hands stay close together directly beneath the chest
Elbows track tight along the ribs—never flare sideways
Head, shoulders, hips and heels stay in one rigid line
75core
Dynamic core
Plank to pike
Bodyweight
Start here
Press through the hands and lift the hips up and back into a controlled pike. Keep the legs long without forcing the knees backward.
Keep in mind
Hands and feet stay planted throughout the repetition
Hips lift up and back into a comfortable inverted V
Knees remain naturally soft—never hyperextended
76conditioning
Horizontal power
Broad jump
Bodyweight
Start here
Load into a quarter squat and sweep the arms behind you.
Keep in mind
Begin in a balanced quarter squat with heels grounded
Arm swing and triple extension launch the body forward
Both feet clearly leave the floor during the airborne phase
77conditioning
Vertical power
Box jump
Box
Start here
Load into a quarter squat with the box clearly in front of you.
Keep in mind
Use a stable box height you can clear without tucking excessively
Both feet leave the floor together and clear the front edge
Land with both feet fully on the box and knees tracking over toes
78conditioning
Explosive total body
Star jack
Bodyweight
Start here
Dip into a shallow athletic load with the arms ready at your sides.
Keep in mind
Load with a shallow knee bend and the whole foot grounded
At the top, both feet are airborne and arms and legs form a clear star
Knees stay in line with the toes—never collapse inward
Bring it back to the plan
CLARITY FIRST. THEN CONSISTENCY.
The Movement Lab is here to support the work in your program—not replace it. Use the setup, execution points, and form checkpoints to prepare for the next movement, then return to your plan and train with intent.
If readiness, pain, or recovery changes the day, use the Readiness Guide before adding intensity.
