Starter Pack

A deep sideways squat on one leg with the other leg extended straight, worked in the frontal plane.

A short-range supine trunk curl that lifts the shoulder blades while the lower back stays on the floor.

A three-phase dumbbell drill that links an upright row, an external rotation and an overhead press in one rep.

A supine anti-extension core drill that lowers one arm and the opposite leg while the lower back stays pinned down.

A loaded dead bug that holds two dumbbells overhead while opposite limbs extend with the low back pinned.

A partial-range trunk curl on a decline bench that keeps the lower back down and loads the abdominals against gravity.

A push up with feet elevated on a bench or step that biases the upper chest, front delts, and triceps without any equipment.

A full-range sit-up on a decline bench, bringing the chest toward the thighs against a steeper gravity angle.

A dumbbell Romanian deadlift performed from a raised platform so the hamstrings work through a longer range.

A close-hand push up where the thumbs and index fingers form a diamond — turning a chest move into a triceps builder.

A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.

A loaded back extension on a 45-degree bench, holding a dumbbell at the chest to add resistance to the hip hinge.

The dumbbell version of the classic bench press — a deeper-range chest builder with friendlier shoulders than a barbell.

A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.

A deep sideways squat on one leg holding a dumbbell at the chest as a counterbalance and a load.

A cross-body dumbbell hip hinge performed with both feet grounded, lowering the weight diagonally toward the opposite foot.

A hip driven pull with a dumbbell in each hand, lowered down the front of the legs and driven back up.

A decline-bench dumbbell press that biases the lower chest while still working the triceps and front shoulders.

A short abdominal curl on a decline bench while both hands hold a dumbbell behind the head and the legs remain secured.

A glute bridge with the heels supported on a raised platform and a dumbbell held across the hips.

A single-leg hip thrust where the free leg crosses into a figure-four — isolating one glute through a deep range.

A squat with a dumbbell held at each shoulder, front loading the body to keep the torso upright.

A dumbbell front squat performed to a prescribed slow tempo, with a deliberately long lowering phase.

A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.