Know what the workout is asking you to do

Hold one dumbbell or kettlebell close to the chest, sit down between the hips, then stand.

Pattern

Squat

Cue

Keep the weight close and the whole foot planted.

Easier option

Sit-to-stand

A squat performed without external weight.

Pattern

Squat

Cue

Reach the hips down while keeping the feet steady.

Easier option

Sit-to-stand

A squat with a barbell supported across the upper back.

Pattern

Squat

Cue

Brace before each repetition and keep the bar balanced over the middle of the foot.

Easier option

Goblet squat

A squat using resistance from a loop or handled band.

Pattern

Squat

Cue

Keep the band path stable and stand without snapping the knees straight.

Easier option

Bodyweight squat

A squat toward a box, bench, or stable chair used as a depth target.

Pattern

Squat

Cue

Touch the target under control instead of dropping onto it.

Easier option

Sit-to-stand

Stand from a stable chair and sit back down under control.

Pattern

Squat

Cue

Bring the chest slightly forward, press through the feet, and stand tall.

Progression

Use a lower seat or add a light goblet hold.

A chest press performed lying on the floor, usually with dumbbells.

Pattern

Horizontal push

Cue

Lower until the upper arms touch the floor gently.

Easier option

Use less load or one arm at a time.

The floor press performed with one dumbbell in each hand.

Pattern

Horizontal push

Cue

Keep wrists stacked above elbows.

Easier option

Incline push-up

A barbell press performed while lying on a bench.

Pattern

Horizontal push

Cue

Keep the feet and upper back steady while the bar travels under control.

Easier option

Floor press

A bench press performed with a dumbbell in each hand.

Pattern

Horizontal push

Cue

Lower both weights evenly without forcing extra shoulder depth.

Easier option

Dumbbell floor press

A bodyweight press from a plank position toward and away from the floor.

Pattern

Horizontal push

Cue

Move shoulders, hips, and knees as one line.

Easier option

Incline push-up

A push-up with the hands on a stable raised surface.

Pattern

Horizontal push

Cue

Use a surface that does not move and keep the body long.

Easier option

Wall push-up

An incline push-up using a wall or stable bench as the hand support.

Pattern

Horizontal push

Cue

Higher hands make the exercise easier.

Progression

Use a lower stable surface.

Press a resistance band forward from chest height.

Pattern

Horizontal push

Cue

Anchor the band securely and keep the ribs controlled.

Easier option

Use a lighter band.

A row performed one side at a time with a dumbbell or kettlebell.

Pattern

Horizontal pull

Cue

Pull the elbow toward the back pocket without twisting the torso.

Easier option

Band row

A one-arm row using a dumbbell, often with the other hand supported.

Pattern

Horizontal pull

Cue

Keep the neck long and move the elbow past the ribs only as far as control allows.

Easier option

Supported two-arm row

A row with the torso or free hand supported to reduce the balance demand.

Pattern

Horizontal pull

Cue

Let the support stabilize you while the elbows pull back.

Easier option

Use a lighter load.

Pull a securely anchored resistance band toward the torso.

Pattern

Horizontal pull

Cue

Pause with the elbows back without shrugging.

Easier option

Move closer to the anchor or use a lighter band.

A hip-hinged row pulling a barbell toward the torso.

Pattern

Horizontal pull plus hinge hold

Cue

Keep the torso position steady while the bar moves.

Easier option

One-arm dumbbell row

A bodyweight row using a towel and a truly secure support.

Pattern

Horizontal pull

Cue

Do not use a door, handle, or anchor that can move or fail.

Easier option

Band row with a rated anchor.

A hip hinge that lowers a weight along the legs without setting it on the floor each repetition.

Pattern

Hinge

Cue

Push the hips back and keep the weight close.

Easier option

Hip bridge

A Romanian deadlift with dumbbells held in front of or beside the thighs.

Pattern

Hinge

Cue

Stop the descent when the hips no longer travel back cleanly.

Easier option

Hip bridge

A light warm-up hinge that reaches the hands forward or down as the hips move back.

Pattern

Hinge

Cue

Keep the knees soft and feel the hips moving behind the heels.

Progression

Add a light dumbbell only after the pattern feels stable.

Lie on the back with knees bent, press through the feet, and raise the hips.

Pattern

Hinge

Cue

Finish with the hips, not by arching the lower back.

Easier option

Glute squeeze hold

A standing or lying isometric contraction of the glute muscles without a large movement.

Pattern

Hinge preparation

Cue

Squeeze without holding the breath or pushing into pain.

Progression

Hip bridge

A hip hinge performed against resistance from a band.

Pattern

Hinge

Cue

Keep the band stable and drive the hips forward to stand.

Easier option

Hip hinge reach

A fast hip hinge that projects a kettlebell forward through hip power.

Pattern

Ballistic hinge

Cue

It is a hinge, not a squat or shoulder raise.

Easier option

Romanian deadlift

Step one foot backward, lower under control, then return to the starting stance.

Pattern

Lunge

Cue

Use a step length that lets both feet stay stable.

Easier option

Supported split squat

Hold a stable split stance at a comfortable knee and hip bend.

Pattern

Static lunge

Cue

Use support and keep pressure through both feet.

Progression

Add small up-and-down repetitions.

A split squat while holding a stable support for balance.

Pattern

Static lunge

Cue

Move mostly up and down instead of rocking forward.

Easier option

Split squat hold

Step onto a stable platform and bring the body up before stepping down.

Pattern

Step or lunge

Cue

Use a height you can control without pushing off hard from the floor foot.

Easier option

Use a lower step or reverse lunge.

Walk while holding one weight at the side like a suitcase.

Pattern

Loaded carry

Cue

Stay tall without leaning toward or away from the weight.

Easier option

Standing march hold

Alternate lifting the feet without traveling forward.

Pattern

Low-impact conditioning

Cue

Stay tall and choose a pace you can control.

Easier option

Step touch

March slowly or hold one knee raised while maintaining posture.

Pattern

Carry and balance

Cue

Use a wall or chair when balance is uncertain.

Easier option

Keep both toes touching the floor.

A stationary alternative to a loaded carry, with slow knee lifts or brief holds.

Pattern

Carry and balance

Cue

Keep the ribs stacked over the hips.

Easier option

March in place

Step sideways with one foot and bring the other foot toward it.

Pattern

Low-impact conditioning

Cue

Keep the steps small enough to stay balanced.

Progression

Increase pace or arm movement.

Jump the feet apart while the arms rise, then return them together.

Pattern

Impact conditioning

Cue

Land quietly with the knees soft.

Easier option

Step jack

A low-impact jumping-jack alternative that steps one foot out at a time.

Pattern

Low-impact conditioning

Cue

Keep one foot on the floor throughout.

Easier option

Step touch

Lie on the back and slowly lower opposite limbs while keeping the torso controlled.

Pattern

Anti-extension core

Cue

Use a range that keeps the back position steady.

Easier option

Move one heel at a time.

Hold the body in a long supported line on hands or forearms and feet or knees.

Pattern

Isometric core

Cue

Keep breathing while the ribs and hips stay controlled.

Easier option

Incline plank

A plank with the hands or forearms on a stable raised surface.

Pattern

Isometric core

Cue

Use a surface high enough to maintain position without holding the breath.

Progression

Use a lower stable surface.

Press a side-anchored band away from the chest while resisting rotation.

Pattern

Anti-rotation core

Cue

Keep the sternum and belt buckle facing forward.

Easier option

Use a lighter band or stand closer to the anchor.

One complete cycle of an exercise, such as lowering and standing once in a squat.

A group of repetitions completed before a rest period.

A lower and upper target, such as 8 to 12 reps. Stay inside the range with controlled form.

The planned recovery time between sets or exercises.

The speed of each part of a repetition. “Controlled” usually means no dropping, bouncing, or rushing.

An estimate of how many controlled repetitions you could still complete when a set ends.

The weight used for the planned work sets after warm-up practice.

A gradual increase in training demand, such as more reps, slightly more load, an extra set, or better control.

Low-risk movement and practice sets used to prepare for the main session.

A session that trains major upper-body, lower-body, and trunk movement patterns.

Movement that avoids repeated jumping or hard landing. It does not automatically mean low effort.

An alternate movement chosen to keep the same training job while changing equipment, skill, range, or impact.

The distance a joint and exercise travel during a repetition.

A muscle action that holds a position without visible joint movement.