Mini Band Glute Bridge
BeginnerBlue Zone
ActivationbandLow CNS
Bridge with band above knees to activate glutes and hamstrings.
Coaching cues- ›Drive through the heels
- ›Spread the knees slightly
- ›Pause at the top position
Mini Band Lateral Walk
BeginnerBlue Zone
ActivationbandLow CNS
Side steps with band around ankles or knees to activate glutes.
Coaching cues- ›Feet stay parallel
- ›Do not let knees cave in
- ›Maintain band tension
Arm Bar Progression
BeginnerBlue Zone
BJJ-SpecifictatamiLow CNS
Technical drilling sequence for basic armbar mechanics.
Coaching cues- ›Control the shoulder line
- ›Align hips close to the armpit
- ›Control the hand and thumb orientation
Arm Drag Row
IntermediateGreen Zone
BJJ-SpecificcableModerate CNS
Row pattern that mimics arm drag mechanics.
Coaching cues- ›Rotate slightly through the trunk
- ›Pull the elbow past the ribs
- ›Reset the start position each rep
Bridge and Roll
IntermediateGreen Zone
BJJ-SpecifictatamiModerate CNS
Explosive bridge followed by shoulder roll over one shoulder.
Coaching cues- ›Drive the hips high first
- ›Turn the head in the rolling direction
- ›Use the arm to guide the roll
Half-Guard Knee Shield Isometric
IntermediateGreen Zone
BJJ-SpecifictatamiModerate CNS
Isometric hold mimicking half-guard knee shield position to build hip and trunk endurance.
Coaching cues- ›Drive knee forward like a shield
- ›Brace trunk and hips
- ›Breathe under tension (slow exhale)
Hip Escape Drill
BeginnerBlue Zone
BJJ-SpecifictatamiLow CNS
Repeated shrimping movement bridging and sliding hips away.
Coaching cues- ›Push from the foot on the mat
- ›Turn fully onto the side
- ›Reach with the top arm to create distance
Neck Bridge Hold
AdvancedGreen Zone
BJJ-SpecifictatamiModerate CNS
Bridge on head and feet to strengthen neck and posterior chain.
Coaching cues- ›Move into the position gradually
- ›Distribute weight across the head and shoulders
- ›Stop if there is any discomfort in the neck
Neck Isometric 4-Way
BeginnerGreen Zone
BJJ-SpecificbodyweightLow CNS
Isometric neck holds in flexion, extension, and lateral directions using gentle self-resistance.
Coaching cues- ›Press gently into resistance
- ›Hold 10–20s each direction
- ›Stop if discomfort appears
Shrimp to Stand-Up Flow
BeginnerBlue Zone
BJJ-SpecifictatamiLow CNS
Continuous hip escape into technical stand-up transitions.
Coaching cues- ›Turn fully onto the side during shrimp
- ›Post with opposite hand and foot
- ›Move fluidly without pausing
Sprawl to Base Reset
IntermediateGreen Zone
BJJ-SpecifictatamiModerate CNS
Sprawl followed by controlled return to a strong athletic base position.
Coaching cues- ›Shoot hips back explosively
- ›Return to stable base under control
- ›Reset posture each rep
Technical Stand-Up
BeginnerBlue Zone
BJJ-SpecifictatamiLow CNS
Stand from seated guard while maintaining base and frame.
Coaching cues- ›Post with hand and opposite foot
- ›Move the hips through before standing
- ›Keep eyes looking forward
Turtle Base Hold
IntermediateGreen Zone
BJJ-SpecifictatamiModerate CNS
Static turtle position focusing on base, shoulder packing, and neck stability.
Coaching cues- ›Keep elbows tight
- ›Push into the mat
- ›Keep spine neutral and breathe steadily
Bear Breathing
BeginnerBlue Zone
BreathingbodyweightLow CNS
Quadruped position with slow nasal breathing into the back.
Coaching cues- ›Expand the back ribs
- ›Use slow exhales
- ›Keep the neck relaxed
Assault Bike Intervals 30/30
IntermediateGreen Zone
Conditioningassault_bikeModerate CNS
Thirty seconds hard, thirty seconds easy on the air bike, repeated for aerobic power.
Assault Bike Intervals 40-20
IntermediateGreen Zone
Conditioningassault_bikeModerate CNS
Forty seconds at strong pace, twenty seconds easy repeated.
Coaching cues- ›Build through the first rounds
- ›Hold a sustainable hard pace
- ›Track heart rate if available
Assault Bike Lactic 60/60
AdvancedRed Zone
Conditioningassault_bikeHigh CNS
Sixty seconds hard, sixty seconds easy on the air bike to build lactic tolerance.
Coaching cues- ›Hold a hard sustainable output for the full minute
- ›Keep breathing under control
- ›End the set when power drops sharply
Assault Bike Sprint 10-50
AdvancedRed Zone
Conditioningassault_bikeHigh CNS
Ten seconds hard sprint, fifty seconds very easy recovery.
Coaching cues- ›Go hard but controlled for ten seconds
- ›Recover fully between sprints
- ›Stop before form breaks down
Assault Bike Sprints 15/45
AdvancedRed Zone
Conditioningassault_bikeHigh CNS
Fifteen-second maximal sprints with forty-five seconds easy recovery on the air bike.
Coaching cues- ›All out 15s
- ›Full recover 45s
Assault Bike Steady
BeginnerBlue Zone
Conditioningassault_bikeLow CNS
Continuous easy or moderate cycling for base work.
Coaching cues- ›Relax the upper body
- ›Find a smooth cadence
- ›Use nasal breathing when possible
Battle Rope Circles
IntermediateRed Zone
ConditioningropeModerate CNS
Circular rope patterns for shoulders and arms.
Coaching cues- ›Make smooth circles
- ›Keep the torso stable
- ›Do short focused bouts
Battle Rope Waves
IntermediateRed Zone
ConditioningropeModerate CNS
Alternating rope waves for conditioning intervals.
Coaching cues- ›Relax the grip slightly
- ›Create small, quick waves
- ›Match breathing to the rhythm
Bear Crab Hip Heist Flow
IntermediateGreen Zone
ConditioningbodyweightModerate CNS
Flow between bear crawl, crab position, and hip heist transitions.
Coaching cues- ›Keep hips low in bear
- ›Control transitions
- ›Stay light on hands and feet
Bear Crawl Forward
IntermediateGreen Zone
ConditioningbodyweightModerate CNS
Forward bear crawl with knees close to the floor.
Coaching cues- ›Keep knees just off the floor
- ›Move opposite hand and foot together
- ›Keep the back flat
Bear Crawl Lateral
IntermediateGreen Zone
ConditioningbodyweightModerate CNS
Sideways bear crawl for coordination and shoulder stability.
Coaching cues- ›Move slowly side to side
- ›Maintain a low position
- ›Keep weight distributed evenly
Jogging Easy
BeginnerBlue Zone
ConditioningoutdoorLow CNS
Easy continuous jog for aerobic base.
Coaching cues- ›Run at a pace that allows normal conversation
- ›Relax the shoulders and hands
- ›Land softly on each step
KB Long Cycle
IntermediateGreen Zone
ConditioningkettlebellModerate CNS
Continuous clean and press or jerk with kettlebells.
Coaching cues- ›Use the legs to drive the bell
- ›Keep a strong rack position
- ›Breathe with the rhythm of the reps
KB Snatch
AdvancedRed Zone
ConditioningkettlebellHigh CNS
Single arm kettlebell snatch from swing.
Coaching cues- ›Snap the hips to drive the bell
- ›Guide the bell softly into lockout
- ›Switch hands before fatigue destroys form
Rower Intervals 30/30
IntermediateGreen Zone
ConditioningrowerModerate CNS
Thirty seconds hard, thirty seconds easy on the rower for aerobic power.
Coaching cues- ›Powerful drive
- ›Relax on recovery
Rower Lactic 250m Repeats
AdvancedRed Zone
ConditioningrowerHigh CNS
Repeated 250m rowing efforts near maximum with equal rest to build lactic capacity.
Coaching cues- ›Attack each 250m hard
- ›Keep the stroke long even when tired
- ›Rest enough to hold the pace
Rowing Machine Steady
BeginnerBlue Zone
ConditioningrowerLow CNS
Continuous low intensity rowing for aerobic base.
Coaching cues- ›Push with the legs first
- ›Then open the hips and pull with the arms
- ›Use long relaxed strokes
Rowing Machine Threshold
IntermediateGreen Zone
ConditioningrowerModerate CNS
Long intervals at high but sustainable pace.
Coaching cues- ›Keep stroke mechanics consistent
- ›Avoid sprinting at the start
- ›Use heart rate to guide effort
Rowing Sprint 15-45
AdvancedRed Zone
ConditioningrowerHigh CNS
Fifteen seconds hard, forty-five seconds easy on the rower.
Coaching cues- ›Drive hard through the legs
- ›Keep technique tight even when tired
- ›Limit sets to preserve quality
Shadowboxing Aerobic
BeginnerBlue Zone
ConditioningbodyweightLow CNS
Continuous light shadowboxing with footwork for aerobic work.
Coaching cues- ›Stay relaxed in the shoulders
- ›Use light combinations
- ›Move the feet and change angles
Shadowgrappling Flow
BeginnerBlue Zone
ConditioningtatamiLow CNS
Solo grappling movements chained together in a continuous flow.
Coaching cues- ›Link movements without stopping
- ›Change levels and directions
- ›Stay playful and loose
Shadowgrappling Intervals 30/30
IntermediateGreen Zone
ConditioningbodyweightModerate CNS
Thirty seconds of fast solo grappling movement, thirty seconds easy, repeated.
Coaching cues- ›Fast transitions
- ›Stay crisp
Shadowgrappling Scramble 60/60
AdvancedRed Zone
ConditioningtatamiHigh CNS
Sixty seconds of hard continuous scrambling with sixty seconds easy, for grappling-specific lactic capacity.
Coaching cues- ›Chain takedowns, scrambles and get-ups
- ›Push a hard pace for the full minute
- ›Stay technical as fatigue builds
Shadowgrappling Sprints 15/45
AdvancedRed Zone
ConditioningbodyweightHigh CNS
Fifteen-second explosive solo grappling bursts with forty-five seconds recovery.
Coaching cues- ›Explosive bursts
- ›Stay sharp
Shadowgrappling Steady
BeginnerBlue Zone
ConditioningbodyweightLow CNS
Continuous light solo grappling flow for aerobic base.
Coaching cues- ›Smooth movement
- ›Stay relaxed
SkiErg Intervals
IntermediateGreen Zone
ConditioningskiergModerate CNS
Moderate intervals on SkiErg for aerobic power.
Coaching cues- ›Control the drive and recovery phases
- ›Keep breathing consistent
- ›Do not rush the stroke
SkiErg Intervals 30/30
IntermediateGreen Zone
ConditioningskiergModerate CNS
Thirty seconds hard, thirty seconds easy on the SkiErg for aerobic power.
Coaching cues- ›Explosive pull
- ›Controlled recovery
SkiErg Sprints 15/45
AdvancedRed Zone
ConditioningskiergHigh CNS
Fifteen-second maximal SkiErg pulls with forty-five seconds recovery.
Coaching cues- ›Snap the pull
- ›Recover fully
SkiErg Steady
BeginnerBlue Zone
ConditioningskiergLow CNS
Steady SkiErg work for aerobic base.
Coaching cues- ›Use a smooth full body pull
- ›Keep shoulders relaxed
- ›Find a sustainable rhythm
Sled March
IntermediateGreen Zone
ConditioningsledModerate CNS
Heavy sled walk with controlled tempo.
Coaching cues- ›Lean forward from the ankles
- ›Use short deliberate steps
- ›Maintain steady breathing
Tempo Run 1km
IntermediateGreen Zone
ConditioningoutdoorModerate CNS
One kilometer run at strong but sustainable pace.
Coaching cues- ›Aim for an even pace across the distance
- ›Stay relaxed in the upper body
- ›Do not start too fast
Dead Bug
BeginnerBlue Zone
CorebodyweightLow CNS
Alternating arm and leg extension while the spine stays neutral.
Coaching cues- ›Keep the low back heavy on the floor
- ›Move slowly and with control
- ›Use quiet, steady breathing
Ground Force Activation Series
BeginnerBlue Zone
CorebodyweightLow CNS
Prone and supine ground-contact drills to wake up hips and trunk.
Coaching cues- ›Feel the contact with the mat
- ›Move with awareness
- ›Use calm breathing
Pallof Press
BeginnerBlue Zone
CorecableLow CNS
Anti-rotation press away from the cable attachment.
Coaching cues- ›Face the cable side-on
- ›Brace the trunk before pressing
- ›Prevent the torso from turning
Plank Shoulder Tap
IntermediateGreen Zone
CorebodyweightModerate CNS
High plank position with alternating shoulder taps.
Coaching cues- ›Keep hips level
- ›Move the hand to the shoulder with control
- ›Maintain a strong brace in the trunk
RKC Plank
IntermediateGreen Zone
CorebodyweightModerate CNS
High-tension plank variation for trunk stiffness and anti-extension strength.
Coaching cues- ›Full-body tension
- ›Short hard holds
- ›Breathe behind the brace
Side Plank
BeginnerBlue Zone
CorebodyweightLow CNS
Lateral plank supporting the body on forearm and feet.
Coaching cues- ›Stack the hips and shoulders
- ›Keep ribs in line with the pelvis
- ›Keep the neck in neutral position
Windshield Wipers
IntermediateGreen Zone
CorebodyweightModerate CNS
Hanging or supine leg rotations side to side.
Coaching cues- ›Control both directions of the motion
- ›Keep ribs down
- ›Move the legs as one unit
90-90 Trunk Rotation
BeginnerBlue Zone
MobilitybodyweightLow CNS
Seated in 90-90, rotate torso over front hip to open hips and spine.
Coaching cues- ›Keep ribs down
- ›Move slowly into range
- ›Breathe into tight spots
Ankle Rolls
BeginnerBlue Zone
MobilitybodyweightLow CNS
Standing or seated ankle circles to mobilize the joint.
Coaching cues- ›Draw smooth circles
- ›Relax the foot
- ›Use full range of motion
Cat-Cow with Thoracic Rotation
BeginnerBlue Zone
MobilitybodyweightLow CNS
Spinal flexion and extension with added reach-through rotation.
Coaching cues- ›Move with the breath
- ›Reach long with the arm
- ›Do not force range
Cossack Squat
IntermediateBlue Zone
MobilitybodyweightLow CNS
Side-to-side deep squat for hip and adductor mobility.
Coaching cues- ›Sit into one hip at a time
- ›Keep the other leg long
- ›Use a controlled tempo
Couch Stretch
BeginnerBlue Zone
MobilitybodyweightLow CNS
Knee against wall and front foot forward to stretch hip flexor and quad.
Coaching cues- ›Squeeze the glute
- ›Stay tall through the spine
- ›Breathe slowly
Exercise Ball Hip Extension Stretch
BeginnerBlue Zone
Mobilityexercise ballLow CNS
Supine hip extension over ball to open the front of the hips.
Coaching cues- ›Support the spine on the ball
- ›Open the chest
- ›Relax and breathe slowly
Groiner Progression
BeginnerBlue Zone
MobilitybodyweightLow CNS
Deep lunge with elbow drop and rotation to open hips.
Coaching cues- ›Keep front heel heavy
- ›Knee in line with toes
- ›Rotate slowly
Hamstring Floss
BeginnerBlue Zone
MobilitybandLow CNS
On back, band around foot, extend and bend leg for neural glide.
Coaching cues- ›Work in a comfortable range
- ›Relax the shoulders
- ›Exhale as the leg extends
Hip Airplane
IntermediateBlue Zone
MobilitybodyweightLow CNS
Single-leg hinge with controlled hip rotation.
Coaching cues- ›Keep a soft knee
- ›Rotate from the hip
- ›Maintain balance with control
Leg Swings
BeginnerBlue Zone
MobilitybodyweightLow CNS
Dynamic front and side swings to loosen hips and hamstrings.
Coaching cues- ›Hold support lightly
- ›Let the leg swing like a pendulum
- ›Stay tall
Low CNS Dynamic Warm-Up
BeginnerBlue Zone
MobilitybodyweightLow CNS
Low impact preparation including skips, marches, and mobility.
Coaching cues- ›Keep contacts light
- ›Use nasal breathing if possible
- ›Build intensity slowly
Movement Prep Flow
BeginnerBlue Zone
MobilitybodyweightLow CNS
Continuous series of joint circles, lunges, and rotations.
Coaching cues- ›Stay fluid
- ›Avoid sharp pain
- ›Gradually increase range
PVC Overhead Squat Mobility
BeginnerBlue Zone
MobilityPVCLow CNS
Squat holding PVC overhead to open shoulders and ankles.
Coaching cues- ›Press PVC up
- ›Knees track toes
- ›Heels stay on the floor
PVC Shoulder Dislocates
BeginnerBlue Zone
MobilityPVCLow CNS
Overhand grip passes the PVC from front to back overhead.
Coaching cues- ›Grip wide to start
- ›Ribs down
- ›Move in a smooth arc
PowerboxHigh CNS
Jump onto a box with a soft landing.
Coaching cues- ›Use a controlled counter movement
- ›Land softly with bent knees
- ›Step down between reps
High CNS Jumps
AdvancedRed Zone
PowerbodyweightHigh CNS
Max-effort vertical or broad jumps for low reps.
Coaching cues- ›Reset fully between jumps
- ›Land softly
- ›Focus on quality not quantity
High CNS Med Ball Throws
AdvancedRed Zone
PowermedballHigh CNS
Series of overhead and chest throws for maximal power.
Coaching cues- ›Use few reps per set
- ›Rest fully between sets
- ›Throw each rep explosively
Hill Sprint
AdvancedRed Zone
PoweroutdoorHigh CNS
Short uphill maximal effort runs.
Coaching cues- ›Use a forward lean from the ankles
- ›Drive with powerful arm action
- ›Stop the set before technique fades
Kettlebell Swing
IntermediateGreen Zone
PowerkettlebellModerate CNS
Hip-driven swing to chest height.
Coaching cues- ›Hinge instead of squatting
- ›Snap the hips forward
- ›Let the bell float at the top
Lateral Split Squat with Cross Connect
IntermediateGreen Zone
PowerbodyweightModerate CNS
Lateral squat with opposite hand reaching to the foot.
Coaching cues- ›Sit into the hip
- ›Reach across the body
- ›Maintain control at the bottom
Med Ball Big Circle
IntermediateGreen Zone
PowermedballModerate CNS
Large circular med ball pattern overhead for shoulder and core.
Coaching cues- ›Keep arms long
- ›Rotate from the trunk
- ›Control speed and path
Med Ball Loaded Hip Rotation
IntermediateGreen Zone
PowermedballModerate CNS
Rotate hips with med ball at chest or extended.
Coaching cues- ›Let the hips lead the motion
- ›Allow the feet to pivot
- ›Keep the spine stable
Med Ball Rotational Shot Put
AdvancedRed Zone
PowermedballHigh CNS
Explosive side throw against a wall.
Coaching cues- ›Pivot through the hips
- ›Drive from the legs and trunk
- ›Release the ball with speed
Sled Push Sprint
AdvancedRed Zone
PowersledHigh CNS
Heavy sled push for short distances at maximal effort.
Coaching cues- ›Keep a long spine
- ›Drive hard through the legs
- ›Use short, powerful steps
Breath Reset 90s
BeginnerBlue Zone
RecoverybodyweightLow CNS
90 seconds of controlled breathing to reduce arousal and downshift after stress.
Coaching cues- ›Nasal breathing
- ›Long exhale
- ›Downshift the nervous system
Barbell Back Squat
IntermediateGreen Zone
StrengthbarbellModerate CNS
Barbell squat with bar on the upper back.
Coaching cues- ›Brace before you descend
- ›Knees follow toes
- ›Drive up with intent
Barbell Floor Press
IntermediateGreen Zone
StrengthbarbellModerate CNS
Press barbell from floor to train horizontal pressing with reduced range.
Coaching cues- ›Stack wrists over elbows
- ›Pause the arms on the floor
- ›Drive the bar with power
Bulgarian Split Squat
IntermediateGreen Zone
StrengthdumbbellModerate CNS
Rear-foot-elevated split squat for single-leg strength.
Coaching cues- ›Front knee stays over midfoot
- ›Torso stays tall
- ›Drop the back knee straight down
StrengthbarHigh CNS
Supinated-grip vertical pull emphasizing the lats and biceps.
Coaching cues- ›Grip with palms facing you
- ›Pull the chest to the bar
- ›Lower under control
Farmers Carry
BeginnerGreen Zone
StrengthdumbbellModerate CNS
Walk while holding heavy weights at the sides.
Coaching cues- ›Keep shoulders packed
- ›Walk with short, quick steps
- ›Avoid leaning forward
Gi/Towel Farmers Carry
IntermediateGreen Zone
StrengthdumbbellModerate CNS
Farmers carry using gi sleeves or towels wrapped around handles to overload grip.
Coaching cues- ›Wrap towels evenly
- ›Stay tall with ribs stacked
- ›Short quick steps; do not lean
Glute Bridge March
BeginnerBlue Zone
StrengthbodyweightLow CNS
Bridge position with alternating knee lifts.
Coaching cues- ›Keep hips level
- ›Lift one knee at a time with control
- ›Maintain steady breathing
Goblet Squat
BeginnerGreen Zone
StrengthkettlebellModerate CNS
Front-loaded squat holding a kettlebell at the chest.
Coaching cues- ›Hold the bell close to the chest
- ›Sit between the feet
- ›Keep the chest proud
Grip Hang
BeginnerGreen Zone
StrengthbarModerate CNS
Passive or active hang from a bar to train grip and shoulders.
Coaching cues- ›Grip the bar firmly
- ›Let the body hang long
- ›Slightly engage the shoulder blades
KB Clean and Press
IntermediateGreen Zone
StrengthkettlebellModerate CNS
Clean kettlebell to rack and press overhead.
Coaching cues- ›Clean the bell close to the body
- ›Brace before pressing overhead
- ›Lock out with stable shoulders
Kettlebell Deadlift
BeginnerGreen Zone
StrengthkettlebellModerate CNS
Hip hinge picking the kettlebell from the floor between the feet.
Coaching cues- ›Keep shins nearly vertical
- ›Push hips back
- ›Stand tall at the top
Kettlebell Front Rack Squat
IntermediateGreen Zone
StrengthkettlebellModerate CNS
Double kettlebell squat from front rack.
Coaching cues- ›Hold elbows forward
- ›Keep ribs stacked over hips
- ›Drive out of the bottom with power
Lat Pulldown
IntermediateGreen Zone
StrengthcableModerate CNS
Cable vertical pull to build pulling strength toward full pull-ups.
Coaching cues- ›Set the shoulder blades down first
- ›Pull the bar to the collarbone
- ›Resist the weight on the way up
StrengthbarHigh CNS
Bodyweight vertical pull from a dead hang until the chin clears the bar.
Coaching cues- ›Start from a full dead hang
- ›Pull the chest toward the bar
- ›Control the descent every rep
Pullover with Hamstrings Progression
IntermediateGreen Zone
StrengthdumbbellModerate CNS
Bridge position with pullover to connect lats, core, and hamstrings.
Coaching cues- ›Keep hips lifted
- ›Keep ribs down
- ›Reach long with the arms
Push-Up
IntermediateGreen Zone
StrengthbodyweightModerate CNS
Bodyweight horizontal press from plank.
Coaching cues- ›Hold a straight line from head to heels
- ›Elbows about 45 degrees
- ›Light tap of the chest to the floor
Push-Up to Down Dog
IntermediateGreen Zone
StrengthbodyweightModerate CNS
Push-up followed by hips-up pike to open shoulders and hamstrings.
Coaching cues- ›Move smoothly between positions
- ›Press the floor away
- ›Let the heels drift toward the floor
Reverse Lunge
BeginnerGreen Zone
StrengthbodyweightModerate CNS
Step back lunge for legs and balance.
Coaching cues- ›Step back far enough to drop the back knee
- ›Keep front knee over midfoot
- ›Maintain an upright torso
Ring Row
BeginnerGreen Zone
StrengthringsModerate CNS
Horizontal pull using gymnastic rings.
Coaching cues- ›Keep the body in one straight line
- ›Pull the chest toward the rings
- ›Control the lowering phase
Romanian Deadlift
IntermediateGreen Zone
StrengthbarbellModerate CNS
Hip hinge with slight knee bend to load the hamstrings.
Coaching cues- ›Keep knees slightly bent
- ›Push hips back
- ›Keep the bar close to the legs
Single-Leg Romanian Deadlift
IntermediateGreen Zone
StrengthdumbbellModerate CNS
Single-leg hip hinge for hamstrings and balance.
Coaching cues- ›Keep a soft knee
- ›Hinge from the hip
- ›Reach the free leg long behind you
Stable Scap Series
BeginnerBlue Zone
StrengthbandLow CNS
Band-based shoulder stability sequence.
Coaching cues- ›Keep the neck relaxed
- ›Move the shoulder blades under control
- ›Use light resistance
Step-Up
BeginnerGreen Zone
StrengthdumbbellModerate CNS
Step onto a box or bench focusing on front leg drive.
Coaching cues- ›Place the whole foot on the box
- ›Drive through the front heel
- ›Control the way down
Suitcase Carry
BeginnerGreen Zone
StrengthdumbbellModerate CNS
Single-side loaded carry challenging lateral core stability.
Coaching cues- ›Stay tall through the spine
- ›Avoid leaning toward the weight
- ›Walk with smooth steps
Superman Hold
BeginnerGreen Zone
StrengthbodyweightModerate CNS
Prone hold with arms and legs lifted.
Coaching cues- ›Reach the hands and feet away
- ›Squeeze the glutes
- ›Keep the neck neutral
Towel Pull-Up
AdvancedRed Zone
StrengthbarHigh CNS
Pull-up performed while gripping towels over the bar.
Coaching cues- ›Crush the towels in the hands
- ›Use a full range of motion
- ›Perform few high quality reps
Towel Row Hold
IntermediateGreen Zone
StrengthbodyweightModerate CNS
Isometric towel row hold to train grip and back endurance (Maxwell-style).
Coaching cues- ›Crush the towel
- ›Pull elbows back and down
- ›Hold chest proud; avoid shrugging
Trap Bar Deadlift
IntermediateGreen Zone
Strengthtrap barModerate CNS
Hip-dominant pull using a trap bar from the floor.
Coaching cues- ›Push the floor away
- ›Keep a neutral spine
- ›Lock out with the glutes