The Ultimate Guide to Men's Health Training Plans: The Movement Glossary

Not sure how to tackle one of the moves you've come across in our training plans? This glossary has you covered.

• Set up on the bike with your back straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle.
• Try not to flail around; keep your breaths long and smooth while maintaining an upright torso.

• With your feet at shoulder width, secure a barbell on your back, across the top of your shoulders, gripping it hard.
• Maintain an upright torso and push your hips back, bending your knees until the crease of your hips drops below your knees.
• Stand back up explosively, take a breath and repeat.

• Hold a barbell with an underhand grip.
• Perform seven half-reps from the bottom to halfway, seven half-reps from halfway to the top, then seven full reps from bottom to top without resting.

• Stand tall holding your barbell at hip height.
• Hinge forward with a flat back and lower the bar to below your knees.
• Keeping your torso near parallel to the ground, row the bar up and into your hips, squeeze your shoulder blades together and lower under control to the start before repeating.
• Control the bar and avoid moving your torso but keep the pulls explosive.

• Standing with your feet shoulder width apart, hinge down and grip your barbell with a flat back. Hold your torso upright.
• Explosively stand upwards, shrug your shoulders, and use the momentum to pull the barbell upwards whilst quickly dropping beneath the bar. Catch the barbell on your shoulders with a slight bend in the knees.
• Stand upright from this position and press the barbell overhead. Lower under control to your shoulders and then the ground. Repeat.

• Stand tall holding a barbell at your waist.
• With minimal momentum and keeping your upper arms tight to your body, curl the barbell upwards until your pinky fingers are near your shoulders.
• Squeeze at the top before lowering the bar under control.

• Stand tall holding your barbell at hip height.
• Hinge forward slightly, lowering the bar towards your knees before explosively standing upright, shrugging your shoulders, and pulling the bar to your shoulders.
• Catch the barbell with a slight bend in the knees.

• Set a barbell in a rack at waist height. Lie underneath and pull your chest to the bar explosively, releasing tension briefly at the top if appropriate.
• Lower under control and reset between reps, maintaining a rigid body line.

• Clean a barbell onto the front of your shoulders. Take a breath and brace your core.
• Dip at the knees and use your legs to help drive the barbell up overhead.
• Lower the bar under slow control to your shoulders and repeat.

• Standing tall with a barbell on your back, take a long step backward with one leg, bending your front leg until your back knee gently touches the ground.
• Stand up and forward explosively, pause, and repeat with the opposite leg.

• Set yourself up with your back foot resting on a bench or box and your front foot around 3 feet out in front.
• Keeping your torso upright throughout, bend your front knee, slowly lowering yourself towards the ground.
• When your back knee almost touches the ground, explosively stand back upright and repeat.

• Lay flat on a bench with your knees bent, pushing your feet hard into the floor.
• With a grip slightly wider than shoulder width, take your bar out of the rack, locking out your elbows.
• Lower the bar slowly until the bar touches the middle of your chest.
• Keeping your elbows at a 45 degree angle, pause here before explosively pressing the bar back up. Repeat.

• Lay flat on your back with your knees bent and your feet off the ground. Place your hands lightly behind your head, elbows wide.
• Engage your core muscles as you lift your shoulder blades off the ground, bringing your right elbow towards your left knee while extending your right leg straight out.
• Return to the starting position and then repeat, alternating sides in a smooth, controlled ‘cycling’ motion.

• Stand with your feet shoulder-width apart and toes slightly turned out.
• Sit your hips back and down, bending your knees to drop into a deep squat. Keep your chest tall and knees tracking over toes.
• Drive through your feet to stand, moving smoothly and under control.

• Stand tall in front of a box holding your weights.
• Step one foot up on top and drive your foot into the box. Lean forward slightly to keep your balance but keep your torso upright. Once at the top, stand up fully by extending your knees and hips.
• Step down on the other side to complete the movement.

• Stand a step in front of a bench and place your rear foot on it.
• Lower into a lunge by bending your front knee, keeping your torso upright.
• Drive through your front foot to stand. Keep your knee tracking over your toes and control the descent on every rep.
• Load with dumbbells in each hand.

• Hold a weight plate at chest height and assume a Bulgarian split squat stance.
• Lower into the squat and rotate the plate side to side while staying stable through the hips.
• Drive back up to standing, maintaining balance and core control.

• Hinge, squat and drop down, placing both hands on the floor between your feet.
• Jump your feet back into the top of a press-up and lower your chest to the ground.
• Straighten your arms to press back up and hop your feet back forwards.
• Jump into the air explosively, touching your hands together above your head.

• Stand tall with your feet hip-width apart. Drop down, placing your hands on the floor and jump your feet back into a strong plank position.
• Lower your chest to the ground, then push back up and jump your feet underneath your body.
• From here, explode forwards into a powerful broad jump, swinging your arms for momentum.
• Land softly, reset your stance, and drop straight into the next rep. Maintain a smooth rhythm and focus on distance with control.

• Standing in the centre of a dual handle cable station facing outwards, take a handle from each side and step forward until the weight of the cables creates a deep stretch in your chest.
• With a slight bend in your elbows, pull the handles forward until your hands are touching at around chest level, squeezing your pecs hard as you do.
• Slowly reverse the movement until you feel a stretch in your pecs and repeat.

• Stand at a low cable pulley holding a straight bar attachment.
• Keeping your upper arms tight to your sides, curl the bar towards your shoulders.
• Squeeze your biceps at the top before lowering slowly to the start.

• Attach a handle to a low cable and stand side-on to the machine.
• With your elbow tucked at your side and bent to 90 degrees, rotate your forearm outward away from your body.
• Pause briefly before returning under control.

• Set a rope attachment at upper chest height.
• Pull the rope towards your face, leading with your elbows and squeezing your shoulder blades together. Keep tension in the upper back throughout.

• Stand side-on to a cable pulley with the handle set low.
• Hold the handle in the hand furthest from the pulley and lift it to shoulder height in a straight arc.
• Pause at the top before lowering under control. Perform reps on one side then repeat on the other.

• Stand side-on to a cable stack with the handle set at the lowest position.
• Hold the handle in the hand furthest from the pulley and raise your arm out to shoulder height in a smooth arc.
• Pause briefly before lowering under control.

• Stand in the centre of a cable crossover facing towards the equipment, holding the opposite handle in each hand.
• With a slight bend in your elbows, pull the handles outwards and backwards until your arms are level with your shoulders.
• Squeeze your shoulder blades together before returning slowly.

• Grab a handle attached to a high cable pulley and tuck your elbows close to your body, positioning your forearms parallel to the ground.
• Push the bar away, keeping your elbows and upper arms pinned.
• Squeeze your triceps hard as you straighten out your arms before slowly reversing the movement until your forearms are parallel once again.

• Stand tall holding a cable handle with an overhand grip at your thighs.
• Lead with your elbows to pull the cable up to your collarbone, keeping the handle close to your body.
• Pause at the top, then lower slowly.

• Lie chest-down on an incline bench holding kettlebells.
• Row one bell at a time by driving your elbow back while keeping your chest pressed into the bench.
• Lower slowly between reps. This removes momentum and keeps constant tension on the upper back.

• Grip the bar with palms facing you, hands shoulder-width apart.
• Pull yourself up by driving your elbows down until your chin clears the bar.
• Lower under control to full extension. Keep your legs still and avoid swinging, focusing on smooth, strict reps.

• Lie with your back flat on a bench and your knees bent, pushing your feet hard into the floor.
• Hold the bar with a close grip, with your hands around 4-5 inches apart.
• Lower the bar slowly until the bar touches the middle of your chest.
• Pause here before explosively pressing the bar back up, keeping your elbows close to your sides and focusing on your triceps. Repeat.

• Support your body sideways with your top leg resting on a bench and your bottom leg hanging underneath.
• Prop yourself up on your forearm and lift your hips, forming a straight line from head to foot.
• Hold with tension through the inner thigh and core.

• Set up beside a bench or box, support your upper body on your forearm with your elbow directly beneath your shoulder.
• Place your top leg on the bench, just above the knee, and let your bottom leg hang underneath. Brace your core and squeeze your inner thighs to lift your hips and lower leg up, forming a straight line from head to toe.
• Pause briefly at the top before lowering under control. Perform all reps on one side before switching and repeating.

• Stand tall with your feet in a wide stance and toes pointing slightly outwards.
• Shift your weight onto one leg, bending that knee and pushing your hips back as you lower down, keeping the opposite leg straight with the heel on the ground and toes pointing up.
• Keep your chest lifted and arms extended for balance. Pause briefly at the bottom before driving through your bent leg to return to the starting position.
• Alternate sides, moving smoothly from one rep to the next.

• Lie with your upper back on a Swiss ball, feet on the floor, hips lifted and a dumbbell on your chest.
• Avoiding hinging at the hips, slowly crunch upwards by flexing your abdominal muscles. Squeeze hard at the top before slowly rolling back down. Repeat.

• Hold a dumbbell in one arm and hinge at the hips, letting the dumbbell hang and placing your empty hand onto a bench, box or wall for support.
• With a flat back and rigid core, shift your weight onto your supported hand and row the right dumbbell up into your hip.
• Pause briefly, then lower the weight under control. Repeat. Perform equal reps on both sides.

• Lie on your back holding a resistance band overhead.
• Lower the opposite arm and leg towards the floor while keeping your lower back pressed into the ground.
• Return to centre and alternate sides, moving slowly and with control.

• Hinge down and grip your barbell with a flat back, getting your hips low. Take a deep breath, create tension throughout your entire body and push the ground away with your feet, avoiding your hips shooting up too early and standing upright.
• Your arms should be hanging straight throughout this movement. You don’t want to ‘pull’ on the bar: think of them as ‘hooks’.
• Avoid excessive rounding of the lower back throughout. Lower back down with

• Support yourself on parallel bars with arms locked out.
• Lower your body by bending your elbows, keeping them close to your sides and your chest slightly forward.
• Descend until your shoulders dip below your elbows, then press powerfully back to the top under control.

• Support yourself on dip bars with arms locked out.
• Raise your legs until they are parallel to the floor, holding an L-shape if possible.
• Lower slowly and avoid swinging.
• Keep tension through your core and shoulders throughout.

• Clean two kettlebells into the front rack position, resting them against your forearms.
• Sit back and down into a squat, keeping your chest tall and elbows high.
• Drive through your feet to stand, maintaining tension through your core and upper back throughout the movement.

• Stand tall holding a pair of dumbbells at your sides, take a step forward with one leg, bending the at the knee until the back knee gently touches the ground.
• Stand up explosively, pause and repeat with the opposite leg.
• Alternate legs unless otherwise other stated.

• Stand a few feet in front of a bench with one foot resting behind you.
• Hold dumbbells by your sides and lower your back knee towards the floor, keeping your torso upright.
• Drive through your front heel to return to standing and repeat.
• Perform all reps on your weaker side, switch legs and repeat.

• Lie on a flat bench holding two dumbbells above your chest, arms extended.
• Slowly lower the dumbbells until they touch the outside of your chest, keeping your elbows at a 45-degree angle.
• Pause, then press both dumbbells back to the top and repeat.

• Stand tall holding a pair of dumbbells at your sides.
• With minimal momentum and keeping your upper arms tight to your body, curl both dumbbells upwards, turning your palms inwards, until your pinky fingers are near your shoulders.
• Squeeze here and reverse the movement under control.

• Hold dumbbells at your sides.
• Curl them up to shoulder height, then press overhead in one smooth motion.
• Lower the dumbbells back to your shoulders and then down to your sides, controlling the curl portion on the way back down.

• Stand tall holding a pair of dumbbells at waist height.
• Avoiding momentum from the hips, raise both arms up, directly in front your body until they’re parallel to the ground.
• Pause here before slowly lowering the dumbbells under control.
• Repeat.

• Hold a pair of dumbbells at waist height with palms facing each other.
• Curl them up to shoulder height.
• Squeeze your biceps at the top, then lower slowly.

• Stand tall holding a pair of dumbbells at your sides.
• Avoiding momentum from the hips, raise both arms up, straight, either side of your body until they’re parallel to the ground.
• Pause here before slowly lowering the dumbbells under control to your sides.
• Repeat.

• Lie across a bench holding a dumbbell above your chest with both hands.
• Keeping a slight bend in your elbows, lower the weight in an arc behind your head until you feel a stretch through your chest and lats.
• Pull the dumbbell back over your chest and repeat.

• Clean a pair of dumbbells onto the front of your shoulders.
• Take a breath and brace your core.
• Dip at the knees and, using your legs to help, drive the dumbbells up overhead.
• Lower them under slow control to your shoulders and repeat.

• Hinge at the hips until your torso is parallel to the ground, holding a pair of dumbbells, with arms at full length.
• With a slight bend in your arms, raise your dumbbells up away from the ground, finishing in a ‘crucifix’ position, pause here, squeezing your shoulder blades together before slowly lowering your dumbbells back to their starting position.
• Repeat.

• Start in a plank position holding dumbbells.
• Perform a push-up, then row one dumbbell up at a time while maintaining a stable torso.
• Avoid rotating your hips and keep your core braced throughout the movement.

• Stand tall holding a pair of dumbbells at waist height.
• With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground, pinning your shoulders down and maintaining a flat back.
• Push your hips back until you feel a stretch in your hamstrings, pause and explosively return to an upright position.

• Hold a dumbbell in one arm and hinge at the hips, letting the dumbbell hang and placing your empty hand onto a bench, box or wall for support.
• With a flat back and rigid core, shift your weight onto your supported hand and row the right dumbbell up into your hip.
• Pause briefly, then lower the weight under control.
• Repeat.
• Perform all reps before switching sides.

• Stand tall holding a dumbbell in one hand.
• Without twisting your torso, slowly lean to the weighted side, letting the dumbbell lower towards the ground.
• Return to upright.
• Repeat all reps on one side before switching.

• Stand tall holding a dumbbell in one hand, arm extended by your side.
• Shift your weight onto the opposite leg and hinge at the hips, extending your free leg straight behind you as you lower the dumbbell towards the ground.
• Keep a slight bend in the standing leg and your back flat throughout.
• When you feel a stretch in your hamstring, pause, then drive through your heel to return to standing.
• Complete all reps on one side before switching.

• Stand in front of a bench or sturdy box holding dumbbells by your sides.
• Step up with one foot, pressing through your heel to lift your body onto the platform.
• Bring your trailing foot up.
• Stand tall on top of the box, then step back down and repeat on the alternate leg.

• Hold a dumbbell in one hand at your side.
• Step onto a box with the opposite leg, driving through your heel to stand tall.
• Lower slowly and switch sides.
• Resist leaning and keep your torso upright throughout.

• Secure two dumbbells on top of your shoulders.
• Squat down, keeping your back straight and chest up, until the crease of your hips drops below your knees.
• Stand back up explosively and, in one motion, press the dumbbells overhead to full lockout.
• Reverse the movement and repeat.

• Lie flat on a bench or the floor with a pair of dumbbells locked out overhead.
• Bend at the elbows, slowly lowering the bells towards your head, whilst keeping your upper arms locked in place.
• Stop just short of the bells touching your head before extending back up explosively.
• Repeat.

• Sit flat on the floor with your legs open and outstretched and a pair of dumbbells on your shoulders.
• Take a breath and brace your core, keeping your torso upright press your dumbbells overhead.
• Lower under control to your shoulders and repeat.

• Lie back on a bench holding a barbell over your chest.
• Slowly lower it in an arc behind your head over 3-5 seconds, stretching your lats.
• Once at full extension, pause, then pull the barbell back to the top.

• Stand tall with a barbell at shoulder height.
• Press it overhead to full extension without using momentum from your legs, then lower slowly over 3–5 seconds, resisting the descent.
• Repeat.

• Curl a barbell up to the top of the rep, squeeze your biceps then slowly lower the weight over 3–5 seconds.
• Focus on control avoid swinging and keep the tension on your biceps throughout.

• Grab a pull-up bar with palms facing you, hands around 12 inches apart.
• From a dead hang position pull your elbows down and back, pulling your chin above the bar, then slowly lower back to a dead hang over 3–5 seconds.
• Repeat.

• Curl two dumbbells up to your shoulders, palms facing each other.
• Then lower the dumbbells slowly over 3–5 seconds, resisting the descent.
• Repeat with strict form.

• Lie face down on a leg curl machine.
• Curl the pad towards your glutes as normal, then slowly lower the weight over a count of 3–5 seconds, resisting the pull.
• Reset and repeat with focus on control.

• Using a leg extension machine, extend your legs as normal, squeezing your quads hard at the top of the rep, then lower the weight over a count of 3–5 seconds, resisting the descent.
• Repeat.

• Grab a pull-up bar with an overhand grip.
• Focus on pulling your elbows down and back, lifting yourself up until your chin is over the bar, then slowly lower yourself to a dead hang over 3–5 seconds.
• Reset and repeat.

• Assume a strong plank position with your hands beneath your shoulders.
• Lower your chest to the floor over 3–5 seconds, maintaining a straight line from heels to head.
• Once your chest reaches the floor, push back up explosively to full extension.

• Stand tall holding an EZ-bar with an underhand grip.
• Keeping your upper arms close to your torso, curl the bar upward until it reaches shoulder height.
• Squeeze your biceps at the top before lowering slowly under control.

• Hold an EZ bar with an overhand grip.
• Pull the bar vertically to your upper chest, leading with your elbows.
• Keep the bar close to your body and pause at the top before lowering slowly.

• Deadlift a pair of kettlebells or dumbbells to waist height and walk forward with purpose.
• Focus on your breathing, maintaining an upright posture, and avoiding lateral movement.

• Set a bench between two cable stacks with the handles level with your chest.
• Lie back and grip the handles with your elbows bent.
• Press the handles forward until your arms are extended over your chest.
• Pause briefly, then return under control, keeping tension through your chest throughout.

• Assume a split squat stance with the front heel slightly lifted.
• Hold a kettlebell and shift it between your legs from side to side while maintaining the split squat position.
• Stay low, keep tension through the front leg and core, and resist movement through the torso.
• Performed prescribed reps then switch legs and repeat.

• Lie flat on your back with your knees bent and your feet flat on the ground.
• Press a barbell or pair of dumbbells above your chest, locking out your elbows.
• Lower slowly until the back of your arms are resting on the floor, close to your body, pause here before explosively pressing back up.

• Stand tall with a barbell hanging at your waist, hands shoulder width apart, thumbs facing away from each other.
• Hinge forward slightly so the barbell is hanging slightly in front of your body.
• Keep your upper arms at a fixed angle as you curl the bar upwards towards your chin.
• Squeeze here and slowly lower the bar under control until your arms are straight.
• Repeat.

• With your feet at shoulder width, hold a barbell across your chest, lifting your elbows high to secure the bar on your shoulders.
• Maintain an upright torso and pressure through your trunk, push your hips back, bending your knees until the crease of your hips drops below your knees.
• Stand back up explosively, take a breath and repeat.

• Set yourself up facing the ceiling on a GHD machine, or on the edge of bench with your feet locked underneath.
• Lean backwards until your hands can touch the ground, then explosively sit back up, touching your feet or the bench.

• Lie on your back with knees bent and feet flat on the floor.
• Drive through your heels to lift your hips, squeezing your glutes hard at the top.
• Keep your ribs down and avoid arching your lower back.
• Lower slowly and repeat with control.

• Hold a kettlebell at chest height.
• Slide one foot out to the side, sitting into the working hip while keeping the other leg straight.
• Push back to centre through the loaded leg.
• Keep your chest upright and control the depth.

• Hold a kettlebell or dumbbell at chest height.
• Step back into a reverse lunge, then rotate your torso over the front leg while staying tall.
• Return to centre and drive back to standing.
• Move smoothly and control both the lunge and the rotation.

• Hold a dumbbell or kettlebell at chest height and stand on one leg.
• Sit back into a squat, keeping your knee tracking forward and chest tall.
• Drive back up under control, focusing on balance and stability rather than speed.

• Stand tall, holding a dumbbell or kettlebell close to your chest.
• Sink your hips back and bend your knees, dropping into a deep squat, your elbows should be almost between your knees at the bottom.
• Drive back up explosively, keeping your torso upright and kettlebell steady throughout.

• Stand tall with your feet shoulder-width apart and a barbell resting across your upper back, hands gripping just outside your shoulder.
• With a soft bend in your knees, and slowly hinge forward at the hips, pushing your glutes back and keeping your back flat and chest proud, until you feel a deep stretch in your hamstrings.
• Pause here, then drive your hips forward to return to standing.
• Avoid excessive rounding of the lower back throughout.

• Kneel on one knee facing the landmine.
• Hold the bar with one hand and press it up and forward until your arm is extended.
• Lower under control, keeping your ribs down and core braced to prevent overextension.

• Sit or Lie on a hamstring curl machine.
• Flex at the knees to pull the weight as close to your glutes as possible, flexing your hamstrings hard at the top of each rep before slowly lowering back down to the beginning.
• Adjust the settings so you can feel a stretch in your hamstrings at the bottom of each rep.

• Hang from a bar with straight legs, feet pointed, just in front of your body.
• Avoiding excessive movement or swinging, slowly lift your knees until your thighs are parallel to the ground, squeeze your abs at the top of the movement before slowly lower your legs back down to straight.
• Repeat.
• If this is too easy, lift with straight legs, or attempt to get your toes to the bar.

• Perform arm-over-arm rope sled pulls at Hyrox race day standards.
• Aim for fast pulls but focus on technique, and how you can tweak it to increase your performance.

• Stand in front of a box, with your feet hip-width apart.
• Explosively jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact.
• Once at the top, stand up fully by extending your knees and hips.
• Step backward off the box, one foot at a time and repeat.

• Sprint in place, bringing your knees up as high as possible with each step.
• Keep the intensity high and stay light on your feet.

• Set your hands directly under your shoulders and extend your legs behind you.
• Brace your core and squeeze your glutes so your body forms a straight line from head to heels.
• Keep your neck neutral and avoid letting your hips sag or pike.
• Breathe steadily while maintaining full-body tension.

• Sit with your upper back against a bench, feet flat and shoulder-width apart, and a loaded barbell across your hips.
• Drive through your heels to lift your hips until your torso and thighs form a straight line.
• Squeeze your glutes at the top before lowering under control.

• Reach your hands down to the floor, keeping your legs as straight as possible and walk your hands forward until you’re in the top of a press-up position, now walk your legs forward until they’re straight again stand up.
• Repeat

• Lie back on an incline bench, grip the bar slightly wider than shoulder width and take it out of the rack.
• Lower the bar to your upper chest, pause briefly, then drive it back up to full extension.

• Lie on an incline bench holding dumbbells at chest height.
• Press one dumbbell up at a time while keeping the other locked out.
• Control the lowering phase and keep your shoulders pinned to the bench.
• Maintain even tension and avoid twisting through the torso.

• Lay on an adjustable bench set between 30-45 degrees, your knees bent, pushing your feet into the floor.
• Press a pair of dumbbells into the air, locking out your elbows.
• Lower the bells slowly until they touch your chest, keeping your elbows at 45 degree angle and back pressed into the bench, pause here before explosively pressing back up.
• Repeat.

• Lie back on an incline bench holding two dumbbells above your chest, arms extended.
• Slowly lower the dumbbells until they reach the outside of your chest, keeping your elbows at roughly a 45-degree angle.
• Pause briefly before pressing both weights back to the top under control.

• Lie on an incline bench with dumbbells extended above your chest.
• Lower them in a wide arc until you feel a stretch across your chest.
• Pause, then bring the dumbbells back together over your chest.

• Sit on a bench set to a 45 degree angle with a pair of dumbbells hanging at your sides.
• Curl both dumbbells up towards your shoulders, keeping the angle of your palm fixed.
• Squeeze your biceps hard at the top of each rep before slowly lowering back down to full stretch.

• Lie on an adjustable bench set between 30-45 degrees, your knees bent, pushing your feet hard into the floor.
• Press a barbell or pair of dumbbells above your chest, locking out your elbows.
• Lower the weight slowly until the bar touches your chest or you feel a deep stretch.
• Keeping your arms at 45 degree angle to your body, pause here before explosively pressing the bar back up.
• Repeat.

• Hold suspension trainer handles, gym rings or a barbell in a rack and lean back with arms straight and body rigid.
• Pull your chest towards the handles by driving your elbows back and squeezing your shoulder blades together.
• Lower slowly to full extension, keeping your core tight and hips level throughout.

• Adopt a split squat stance while holding a resistance band or cable at chest height.
• Sink into the split squat and hold.
• Press the band straight out in front of you, resisting rotation.
• Keep your core braced and hips square throughout.

• Hold a heavy kettlebell in each hand at your sides, shoulders pulled down and back.
• Stand tall, brace your core and walk with short, controlled steps.
• Avoid leaning or rushing.
• The aim is to maintain posture and tension throughout, keeping your ribcage stacked over your pelvis as you move.

• Hold a kettlebell in one or both hands.
• Place one foot slightly behind you as a support, keeping most of the load through the front leg.
• Hinge at the hips, pushing them back while maintaining a flat back.
• Lower until you feel a hamstring stretch, then drive back to standing.

• Hinge down and grab a kettlebell from on the ground between your feet, keep your knees soft and back flat.
• Explosively drive up through your hips and knees, generating momentum to help pull the kettlebell directly overhead in one fluid movement.
• Quickly return the bell to your shoulder and then the ground, and repeat.
• Squeeze your empty fist to create tension on the opposite side.

• With a kettlebell between your legs, hinge at your hips, swinging the weight backward, high between your thighs.
• Drive your hips forward to explosively blast it up to eye level.
• Let the momentum return you back into the hinge position and straight into rep two.
• Keep your torso flat and knees soft throughout.

• Kneel down holding a high cable handle to one side of your body, pull the weight down with straight arms across your body.
• Think of taking it from 2 o’clock to 8 o’clock on a clock face.
• Slowly return to the start.
• Switch sides and perform in the opposite direction.

• Kneel down holding a low cable handle to one side of your body, pull the weight up with straight arms across your body.
• Think of taking it from 8 o’clock to 2 o’clock on a clock face.
• Slowly return to the start.
• Switch sides and perform in the opposite direction.

• Stand over the barbell landmine attachment, hinge forward and grip the bar with both hands.
• Row the bar up towards your chest by driving your elbows back.
• Lower under control and avoid using momentum through the hips.

• Sit at a lat pulldown machine and grasp the bar with a wide grip.
• Pull the bar down to your upper chest, squeezing your lats.
• Pause, then return the bar under control to the top.

• Stand on one leg and explosively jump laterally in the opposite direction, landing on the other foot.
• Immediately jump back to your starting position, landing on the first leg.
• Alternate back and forth as explosively as possible.

• Stand on one leg and jump sideways, landing on the opposite foot.
• Absorb the landing by bending through the hip and knee, then immediately jump back the other way.
• Keep your chest upright and control the deceleration before each take-off.

• Hold a pair of light dumbbells at your sides.
• Raise them out to shoulder height while rotating your thumbs slightly upward at the top.
• Lower slowly under control.

• Sit on a leg extension machine.
• Extend your lower legs to lift the weight, keeping yourself secure in the seat as you do, squeeze your quads hard at the top of each rep before slowly lowering back down to the beginning.
• Adjust the settings so you can feel a stretch in your quads at the bottom of each rep.

• Sit in the leg press machine with your feet shoulder-width apart on the platform.
• Lower the weight by bending your knees until they approach your chest.
• Press through your heels to return to the start, stopping just short of lockout.

• Lower onto your forearms with elbows under shoulders.
• Brace your core, squeeze your glutes and maintain a straight line from head to heels.
• Keep your ribs pulled down and avoid shifting weight forward or back.
• The aim is controlled tension, not holding on for dear life.

• Start in a forearm plank.
• One arm at a time, press up into a high plank, then lower back down under control.
• Keep your hips stable and avoid twisting through the torso.
• Move smoothly, focusing on core control rather than speed.

• Set both cable handles to the lowest setting.
• Stand between the stacks and take a small step forward.
• With a slight bend in your elbows, sweep the handles upward and together in a wide arc until they meet at upper-chest height.
• Squeeze your chest at the top before returning slowly.

• Lie flat on a bench or the floor with a pair of dumbbells locked out overhead.
• Bend at the elbows, slowly lowering the bells towards your head, whilst keeping your upper arms locked in place.
• Stop just short of the bells touching the bench before pressing back up explosively.
• Repeat.

• Assume a strong plank position, hands stacked directly below elbows and shoulders.
• Explosively bring on knee towards your chest and then back out, immediately repeat with the other leg.
• Keeping your back straight and hips low quickly alternate legs aim for a fast, controlled rhythm.

• Sit at a lat pulldown machine and grasp the handles with palms facing each other.
• Pull the handles down towards your upper chest while driving your elbows down and back.
• Pause briefly before returning slowly to the top.

• Kneel on the floor with your ankles anchored.
• Slowly lower your body forward, resisting the descent with your hamstrings.
• Use your hands to catch yourself if needed, then push lightly to return to the start.
• Control is key here.

• Attach a resistance band to a sturdy anchor at chest height and stand side-on, feet shoulder-width apart, holding the band with both hands close to your chest.
• Brace your core and press the band straight out in front of you, keeping your hips and shoulders square, resisting the pull of the band.
• Pause briefly at full extension, then slowly return to the start.
• Repeat without letting your torso rotate.
• Complete all reps on one side before switching.

• With feet slightly wider than shoulder width, hinge at the hips to grip a barbell with an overhand grip.
• Keeping your torso parallel to the ground, row the bar up and into your hips.
• Squeeze your shoulder blades together and lower under control to the start before repeating.
• Control the bar and avoid moving your torso, but keep the pulls explosive.

• Start in a high plank with sliders under your feet.
• Keeping your arms straight and core braced, push your hips back slightly, then glide forward into a strong plank position.
• Maintain a neutral spine throughout and avoid sagging or piking excessively.
• Move slowly and under control.

• Start in a push-up position and lower your chest under control.
• Drive explosively off the floor so your hands leave the ground.
• Land softly and immediately absorb the force into the next rep.
• Keep your core tight and body in a straight line.

• Stand tall with feet hip-width apart.
• Using minimal knee bend, bounce repeatedly on the balls of your feet.
• Keep contacts quick and springy, with heels barely touching the floor.
• Stay tall through the torso and aim for rhythm rather than height.

• Feet shoulder width apart, hinge down and grip your barbell with a flat back, torso upright.
• Explosively stand upwards, shrug your shoulders, and use the momentum to pull the barbell upwards whilst quickly dropping beneath the bar.
• Catch the barbell on your shoulders with a slight bend in the knees.
• Explosively stand upright.
• Lower the bar under control and repeat.

• Sit on a preacher curl bench, your arms pressed flat across the pad.
• Hold a barbell in your hands and curl the weight up towards your chin.
• Squeeze your biceps hard at the top of each rep before slowly lowering back down to full stretch.

• Lie flat on your back holding a weight plate above your chest.
• Lower the plate behind your head as you extend your arms, then crunch upward while bringing the plate back above your chest.
• Focus on contracting your abs throughout the movement.

• Assume a strong plank position, hands stacked directly below elbows and shoulders.
• Bend your elbows to slowly lower your chest to the floor.
• Keep your upper arms from flaring as you push back up explosively to a straight-arm position.
• Repeat.

• Drop into a strong plank with both hands gripping dumbbells.
• Keeping your hips from rotating, shift your weight onto your left hand, row the right dumbbell towards your hip.
• Pause briefly, then lower the weight under control.
• Repeat on the opposite side.
• Continue in this fashion, alternating arms.

• Stand tall with a barbell hanging at your waist, hands shoulder width apart, palms facing towards your body.
• Keep your torso still and upper arms pinned to your sides as you curl the bar upwards towards your chin.
• Squeeze here and slowly lower the bar under control until your arms are straight.
• Repeat.

• Grip a straight bar attachment with palms facing up.
• Keeping your elbows tight to your sides, press the bar down until your arms are fully extended.
• Pause briefly before returning slowly.

• Stand tall and step one foot back into a lunge, lowering your back knee towards the floor.
• Keep your torso upright and weight through the front heel.
• Drive through the front foot to return to standing, then alternate sides.
• Control the descent on every rep.

• Set yourself up with your back foot resting on a bench or box, your front foot around 3 feet out in front.
• Keeping your torso upright throughout, bend your front knee, slowly lowering yourself towards the ground.
• When your back knee almost touches the ground, explosively stand back upright and repeat.
• Hold dumbbells to add weight.

• Set the rings just above floor height.
• With hands in the rings, assume a strong plank position.
• Lower your chest between your hands under control, keeping your elbows tucked and core braced.
• Press back up explosively, maintaining balance and tension through the rings.

• Kneel on the floor holding an ab wheel or barbell.
• Slowly roll forward, extending your arms and lowering your torso towards the ground.
• Pause just before your hips drop, then contract your abs, hard, to pull back to the start.

• Lift a barbell to hip height, feet at shoulder width and shoulders rolled back.
• With a slight bend in the knees, push your hips back but keep your knees at the same angle as you slowly lower the bar towards the ground, avoiding excessive rounding of the lower back.
• When you feel a deep stretch in your hamstrings, pause and lift back to the starting position.
• Repeat.

• Grip the rope attachment with both hands and keep your elbows tucked close to your body.
• Press the rope down until your arms are straight, separating the rope ends at the bottom.
• Return under control.

• Sit on the ground with your knees bent and your feet planted on the ground.
• Holding a single kettlebell with both hands, twist from side to side, lifting and touching the kettlebell to the ground either side of your body, under control.
• Keep your feet planted throughout.

• Hinge down and grip the sandbag with both hands.
• Drive through your legs and hips to explosively lift the sandbag onto your shoulder.
• Control the descent and repeat.

• Sit on a bench with dumbbells hanging by your sides, arms fully stretched.
• Keeping your upper arms tight to your body, curl the bells up to shoulder height, turning your palms upwards as you do.
• Pause and squeeze, then lower under control.

• Sit at a cable row station, feet braced.
• Grab the handle and sit tall with a slight bend in the knees.
• Pull the handle to your torso, squeezing your shoulder blades together.
• Pause, then control the return.
• Focus on keeping tension on your lats throughout

• Sit in a seated calf raise machine, or on a bench, with weights across your thighs.
• Place the balls of your feet on a block or plate so that your heels can drop, stretching your calves.
• Explosively press up onto the balls of your feet, squeezing your calf muscles, before slowly lowering back down into a deep stretch.
• Repeat

• Sit on a bench set to a 90 degree angle or slightly lower.
• Clean a pair of dumbbells onto your shoulders.
• Take a breath and create tension through your core.
• Drive your feet into the ground and press both dumbbells up overhead.
• Lower them under slow control to your shoulders and repeat.
• Keep your back in contact with the bench throughout.

• Sit upright on a bench holding a pair of dumbbells at your sides.
• With a slight bend in the elbows, raise the weights out to your sides until they reach shoulder height.
• Pause briefly, then lower under control.

• Lie on your side with your elbow under your shoulder and legs stacked.
• Lift your hips until your body forms a straight line.
• Keep your chest open and core braced.
• Avoid collapsing through the shoulder or letting the hips rotate forwards or backwards.

• Sit with your upper back against a box or bench and one foot planted on the floor.
• Drive through your heel to lift your hips, squeezing your glutes at the top.
• Lower slowly under control.
• Keep your ribs down and pelvis neutral throughout the movement.
• Place a barbell across your hips to load.

• Lie on your back with one heel on a slider and the other leg raised.
• Lift your hips and slowly extend the sliding leg away from you, then pull it back in by contracting your hamstrings.
• Keep your hips elevated throughout and move under full control.

• Stand on one leg in front of a bench holding a dumbbell.
• Lower into a controlled single-leg squat until you touch the bench, then stand and press the weight overhead.
• Maintain balance and control through both the squat and press.

• Balance on one foot and perform quick, elastic hops through the ankle.
• Keep the knee soft but stable and maintain an upright posture.
• Switch legs after the prescribed time.
• The focus is ankle stiffness, coordination and controlled ground contact.

• Sit in a leg press machine and place one foot in the centre of the platform.
• Lower the platform under control until your knee nears your chest.
• Press back up, stopping just before lock out.
• Perform all reps on one leg before repeating on the other.

• Lay flat on your back with your legs bent, the soles of your feet flat on the floor, and your hands behind your head.
• Tense your abs as you sit up and forward until your torso is completely upright.
• Reverse the move, touching down to the ground on each rep.

• With your feet shoulder-width apart reach up and grip the handles with an overhand grip.
• Drive the handles downward by engaging your core abdominal muscles and bending your knees.
• Maintain a slight bend in your arms to keep the handles fairly close to your face as you use your bodyweight to help you to pull the handles down towards your pockets.
• Finish the drive with a slight extension of the arms, before reversing the movement back up to the top and repeating.
• Maintain a pace relative to your goal distance.

• Jump continuously with a rope passing beneath your feet on each rep.
• Keep your elbows close to your body generate momentum from the wrists, maintaining a consistent pace at an appropriate intensity for the workout.

• Attach straps or a rope to your sled and grip with both hands.
• March backward with small but powerful steps.
• Focus on driving hard off of your front foot as you stride backwards.
• It’s going to start burning, but push through.

• Grab the handles of a sled and lean in.
• Get low, your torso almost parallel to the ground.
• Drive the sled by marching forward, taking smaller steps to generate consistent power.
• Try not to lose momentum once you start a length.

• Assume a handstand position with your feet on a swiss ball, a rowing machine seat or a set of sliders.
• Keeping your legs as straight as possible, draw your feet towards your chest, pushing your hips into the air, creating a pike position.
• Slowly reverse the movement and repeat.

• Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor.
• Explode upwards into a jump, switching legs mid-air to land in a lunge position with the opposite leg forward.
• Repeat the movement, alternating legs each rep and aiming to jump as high as possible.

• Run or use a rowing machine, ski-erg or bike at full effort for the prescribed distance or time.
• Pace yourself according to the time frame, but push yourself to a sprint effort.

• Lower into a squat, then drive explosively through your feet to jump vertically.
• Land softly by bending your knees and hips, immediately absorbing the force.
• Reset your position before each jump, maintaining good posture and control throughout the movement.

• Hold dumbbells at your sides, a barbell across your back or stand in a dedicated machine.
• Stand on a block or plate so that your heels can drop, stretching your calves.
• Explosively raise up onto the balls of your feet, squeezing your calf muscles, before slowly lowering back down into a deep stretch.
• Repeat

• Stand to the side of a cable machine or band, hold the band or handle in front of your body and let the resistance twist your torso until you are facing the machine.
• Keeping your feet planted, rotate your torso against the resistance until you’re facing the opposite direction.
• Slowly twist back to the start.
• Perform reps in one direction then switch directions and repeat.

• Stand or kneel in front of a cable station or resistance band.
• Keeping your arms straight, pull the handle down in a long arc to your waist, squeezing your lats hard throughout.
• Allow the weight to return slowly to the start position, feeling for a stretch in your lats.

• Standing in a wide ‘sumo’ stance, squat down until you can grip your barbell with your arms inside of your legs.
• Take a deep breath, create tension throughout your entire body and push the ground away with your feet, keep your torso upright and bar close to your body as you ascend to standing.
• Lower under control and repeat.
• Avoid excessive rounding of the lower back throughout.

• Sit at a lat pulldown station and grip the bar with palms facing you.
• Pull the bar to your chest by driving your elbows down and back.
• Pause at the bottom before returning to the top with control.

• Straddle a T-bar row station (or use a barbell in landmine configuration) hinge at the hips until your torso is near parallel to the ground.
• Grip your handles, take a deep breath and brace your core.
• Draw your elbows up and back, rowing the weight up as far as possible until the plates make contact with your torso.
• Pause here before slowly lowering to the ground.

• Sit on the floor with arms extended overhead and legs straight.
• Simultaneously lift your legs and torso and crunch up to touch your toes, forming a ‘V’ shape.
• Keep core tight at the top before lowering with control, not letting feet touch the floor.

• Stand tall with your chest up.
• Take a step forward with one leg, bending at the knee until the back knee gently touches the ground.
• Stand up explosively, pause, and repeat with the opposite leg.
• Alternate legs unless otherwise stated.

• Stand tall, reach down to the ground and walk out with your hands until you’re in the top of a press-up position.
• Reverse the movement back to standing and repeat.

• Stand tall holding a medicine ball at chest height, feet just outside shoulder width, facing a wall around two metres away.
• Drop into a deep squat, keeping your chest up and elbows under the ball.
• Drive up explosively through your heels and use the momentum to throw the ball to a target on the wall, around 9–10 feet high.
• Catch the ball as it returns and flow straight into the next rep.
• Pay attention to your depth, ensuring the crease of your hip drops below your knees on each rep.

• Place a weight plate across your upper back (or have a partner carefully position it).
• Assume a strong plank position on your forearms or hands Brace your core and glutes, keeping a straight line from your heels to your head.
• Hold the position without allowing your hips to sag or rise, maintaining full-body tension throughout.

• Secure a weight via a dipping belt or weighted vest and grasp a pull-up bar with an overhand grip, hands just outside shoulder width.
• Hang freely with arms fully extended and legs straight or slightly bent.
• Engage your lats and pull your chin over the bar by driving your elbows down and back.
• Pause briefly at the top, then lower under control to a full hang.
• Keep your core tight and avoid excessive swinging throughout.

• Step into a deep lunge with your back knee on the floor.
• Place the opposite hand to your front foot on the ground and rotate your torso towards the lead knee, reaching upwards.
• Move smoothly between sides, opening the hips, spine and thoracic rotation with control.

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