Home Pack

A seated reverse wrist curl that targets the often-neglected forearm extensors — the balancing piece to every wrist curl.

Step-edge calf raise that lifts with both legs, then slowly lowers the heels below the platform.

An isometric side hold on the forearm that trains the obliques and lateral core — the foundation of side-plank progressions.

Quadruped hip abduction that lifts a bent knee out to the side without rotating the pelvis.

A supine dumbbell press from the floor where the upper arms stop at ground level, shortening the range and sparing the shoulder.

A bodyweight step-forward lunge that trains the glutes and quads one leg at a time — the entry point to single-leg work.

Prone alternating-arm swimming with a flutter kick and rotational breathing, driven by the back and chest through each pull.

A bridge variation with the soles of the feet together and knees flared, biasing hip extension toward the glutes.

A wide-kneeling hip stretch that rocks the pelvis back between the knees while the hands stay planted.

Isometric forearm hold that keeps a straight line from head to heels while the trunk resists extension.

Floor combination that swings two dumbbells in a long arc from the thighs, over the chest, and overhead.

A split-stance squat with the front foot on a low riser, deepening front-leg range under dumbbell load.

A supine hip extension driven by the glutes, lifting the hips to a straight line from knees to shoulders.

Deep goblet squat held at the bottom while the elbows pry the knees out and the hips shift.

A standing hip-hinge bow that trains the hamstrings, glutes, and lower back — a clean teaching piece for the hinge pattern.

Half-kneeling hip-flexor stretch that rocks the hips forward and back while the rear glute stays tight.

Prone leg curl with a dumbbell held between the feet, isolating the hamstrings without a curl machine.

A high plank held on straight arms — a foundational isometric for the abs, shoulders, and full-body bracing.

A bar-hung knee raise that trains the abs and hip flexors — the entry point to hanging core work.

Gait drill that walks first on the balls of the feet, then back on the heels with the toes lifted.

Front-rack squat with two dumbbells at the shoulders and both heels on a weight plate.

Pole-assisted trail walking, where pace and terrain set the cardiovascular demand and uneven ground works the stabilizers.

Standing mobility drill that draws large circles with the pelvis while the feet stay planted.

A standing pattern drill that sends the hips back with a long spine, shown here with hands on the hips and no load.